A:
800 warm up (200 free/200 IM drill/swim, repeat)
6x50 kick (choice) @ 1:10
4x150 pull (buoy only) @ 2:30
5x50 kick (free) @ :60
4x150 pull @ 2:20
4x50 kick (free) @ :55
4x150 pull @ 2:10
3x50 kick (FAST!) @ :50
4x150 pull @ 2:05
2x50 kick (FAST!, RACE!) on 2:00
200 cool down
*4400 Total*

B:
600 warm up (100 free/50 non-free, repeat)
5x50 kick (choice) @ 1:30
4x150 pull (buoy only) @ 3:00
4x50 kick (free) @ 1:20
4x150 pull @ 2:50
3x50 kick @ 1:15
4x150 pull @ 2:40
2x50 kick (FAST! RACE!) on 2:00
200 cool down
*3300 Total*

C:
600 warm up (100 free/50 non-free, repeat)
5x50 kick w/:20 sec rest (fins are optional on all kicking sets)
3x200 pull w/:30 rest
4x50 kick w/:20 rest
3x200 pull w/:30 rest
2x50 kick (FAST!!) on 2:00
100 cool down
*2500 Total*