A:
600 choice warm up with fins
12x50 kick w/ fins (4 fly, 4 back, 4 free) @ :55
6x50 swim @ :50 (build each 50 to FAST!)
6 x [150 swim STRONG @ 2:00

50 easy @ 1:15]
400 pull @ 6:00, 300 pull @ 4:30, 200 pull @ 3:00, 100 pull @ 1:30
10x50 Shooters w/ fins @ 1:15 (try to kick 25 yards underwater

w/no breath…swim remainder of the 50 easy)
200 cool down
*4400 Total*

B:
500 choice warm up with fins
8x50 kick w/ fins @ 1:00
6x50 swim @ 1:00 (build each 50 to FAST!)
4 x [150 swim FAST @ 2:45

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 yards underwater

 w/no breath…then swim the remainder of the 50 easy!)
100 cool down
*3500 Total*

C:
400 choice warm up with fins
6x50 kick w/ fins w/:20 sec rest
4x50 swim w/:30 sec rest (build each 50 to FAST!)
4 x [100 swim FAST w/:10 sec rest

50 easy w/:30 sec rest]
2x200 pull w/:30 sec rest (focus on distance per stroke)
6x50 Shooters w/ fins w/:30 rest (try to kick 25 yards

w/no breath…swim the remainder of the 50 easy!)
100 cool down
*2300 Total*