A:
600 warm up (100 swim/50 kick)
8 minute kick (:45 second easy kick, :30 second vertical HARD kick)
8x50 @ :50 (descend stroke count 1-4, 5-8)
3 x [4x25 @ :30 (tarzan drill)
1x200 swim (no walls)]
3 x [4x25 Down & Outs
1x200 pull (DPS)]
3 x [4x25 @ :30 (dolphin kick on back)
1x200 @ 3:30 (free/IM)]
200 Cool down
*4300 total*

B:
600 warm up (100 swim/50 kick)
8 minute kick (:45 second easy kick, :30 second vertical HARD kick)
8x50 @:60 (descend stroke count 1-4, 5-8)
3 x [4x25 @ :40 (tarzan drill)
1x150 swim (no walls)]
3 x [4x25 Down & Outs
1x150 pull (DPS)]
3 x [4x25 @ :45 (dolphin kick on back)
1x150 @ 3:30 (free/non-free/free)]
100 Cool down
*3600 total*


C:
450 warm up (100 swim/50 kick)
6 minute kick (:45 second easy kick, :30 second vertical HARD kick)
6x50 w/:15 rest (descend stroke count 1-6)
3 x [2x25  (tarzan drill)
1x100 swim (no walls)]
3 x [2x25 drill
1x100 pull (DPS)]
3 x [2x25 non-free
1x100 3/5 breathing pattern by 25]
100 Cool down
*2400 total*