A:
10 minute warm up (your choice)
5 minute Vertical Kick (:30 easy w/hands underwater, :30 hard w/hands ABOVE water)
8x25 @ :30 (build to FAST)
10x50 @ :60 (kick HARD on the wall until start of next 50)
50 easy recovery
8x25 @ :30 (IM order, drill)
8x75 @ 1:15 (odds: fly/back/breast; evens: back/breast/free)
50 easy recovery
450 pull (3/5/7 breathing pattern by 50)
6x50 @ 1:30 (SPRINT!! w/paddles only)
100 easy recovery
6x50 @ :60 (Tennessee Tumblers...see "Terms & Definitions")
200 cool down
*4000 Total*

B:
10 minute warm up (your choice)
5 minute Vertical Kick (:30 easy w/hands underwater, :30 hard w/hands ABOVE water)
6x25 @ :40 (build to FAST)
8x50 @ 1:15 (kick HARD on the wall until start of next 50)
50 easy recovery
6x25 @ :40 (odds: free, evens: non-free)
6x75 @ 1:30 (free/non/free by 25)
50 easy recovery
300 pull (3/5/7 breathing pattern by 50)
5x50 @ 1:30 (SPRINT!! w/paddles only)
100 easy recovery
4x50 @ :60 (Tennessee Tumblers...see "Terms & Definitions")
200 cool down
*3300 Total*

C:
10 minute warm up (your choice)
5 minute Vertical Kick (:30 easy w/hands underwater, :30 hard w/hands ABOVE water)
8x25 w/:20 sec rest (build to FAST)
6x50 swim, :15 seconds kick HARD on the wall, :20 sec rest then start next 50
50 easy recovery
300 pull (3/5/7 breathing pattern by 50)
4x50 @ 2:00 (SPRINT!! w/paddles only)
50 easy recovery
4x50 w/:30 sec rest (Tennessee Tumblers...see "Terms & Definitions")
200 cool down
*2200 Total*