A:
FINS ON -
500 warm up
4x50 kick @ :55
4x50 drill (25 right arm/25 left arm) @ :55
4x50 drill (catch-up with stick or single paddle) @ :55
- FINS OFF
4x50 drill (fist drill) @ :55
4x50 descend 1-4 @ :50
4x150 @ 2:20 (50 FAST/50 easy/50 backstroke)
4x75 @ 1:15 (25 FAST/25 easy/25 backstroke)
4x150 pull @ 2:10 (50 FAST/50 easy/50 backstroke)
4x75 @ 1:20 (50 easy swim/25 FAST kick)
4x150 @ 2:30 (25 fly/free/back/free/breast/free by 25)
4x75 @ 1:15 (back/breast/free by 25)
200 cool down
*4400 Total*

B:
FINS ON -
500 warm up
4x50 kick @ :60
4x50 drill (25 right arm/25 left arm) @ :60
4x50 drill (catch-up with stick or single paddle) @ :60
- FINS OFF
4x50 drill (25 fist drill/25 swim) @ :60
4x50 descend 1-4 @ :55
3x150 @ 3:00 (50 FAST/50 easy/50 non-free)
4x75 @ 1:30 (25 FAST/25 easy/25 FAST)
3x150 pull @ 2:45 (50 FAST/50 easy/50 breathing every 5)
4x75 @ 1:45 (50 easy swim/25 FAST kick)
4x75 @ 1:30 (25 easy/25 FAST/25 easy)
200 cool down
*3500 Total*


C:
FINS ON -
400 warm up
4x50 kick w/:15 rest
4x50 drill (25 right arm/25 left arm) w/:15 rest
4x50 drill (catch-up with stick or single paddle) w/:15 rest
- FINS OFF
4x50 drill (25 fist drill/25 swim) w/:15 rest
3x150 w/:30 rest (3x:25 FAST/25 easy)
4x75 w/:20 rest (50 easy swim/25 FAST kick)
3x150 pull w/:30 rest (3x:25 FAST/25 easy)
100 cool down
*2500 Total*