A:
600 choice warm up with fins
12x50 kick w/ fins (4 fly, 4 back, 4 free) @ :55
6x50 @ :55 (build to FAST!)
6 x [150 swim FAST @ 2:15
50 easy @ 1:15]
400 pull @ 6:20, 300 pull @ 4:45, 200 pull @ 3:10, 100 pull @ 1:35
10x50 shooters w/ fins @ 1:15 (try to kick 25 meters underwater w/no breath!)
200 cool down
*4400 Total*

B:
500 choice warm up with fins
8x50 kick w/ fins @ 1:05
6x50 @ 1:05 (build to FAST!)
4 x [150 swim FAST @ 3:00
50 easy @ 1:30]
400 pull @ 8:00, 300 pull @ 6:00, 200 pull @ 4:00, 100 pull @ 2:00
8x50 shooters w/ fins @ 1:30 (try to kick 25 meters underwater w/no breath!)
100 cool down
*3500 Total*

C:
400 choice warm up with fins
6x50 kick w/ fins w/:20 sec rest
4x50 w/:30 sec rest (build to FAST!)
4 x [100 swim FAST w/:10 sec rest
50 easy w/:30 sec rest]
2x200 pull w/:30 sec rest
6x50 shooters w/ fins w/:30 sec rest (try to kick 25 meters underwater w/no breath!)
100 cool down
*2300 Total*