A:
300 warm up
6x50 kick @ :60
6x50 drill @ :50
6x50 swim @ :40
6x75 pull @ :60
6x100 swim @ 1:20
6x125 pull @ 1:40
6x150 swim @ 2:00
4x50 kick @ :60
4x50 drill @ :55
4x50 swim @ :50
100 easy cool down
*4600 Total*

B:
400 warm up
4x50 kick @ 1:15
4x50 drill @ 1:05
4x50 swim @ :55
6x75 pull @ 1:25
6x100 swim @ 1:50
6x125 pull @ 2:20
4x50 kick @ 1:15
4x50 drill @ 1:05
4x50 swim @ :60
100 easy cool down
*3400 Total*

C:
400 warm up w/fins
4x50 kick w/fins w/:15 rest
4x50 drill w/fins w/:15 rest
4x50 swim w/fins w/:15 rest
4x75 pull w/:30 rest
4x100 swim w/:30 rest
4x50 kick w/:20 rest
4x50 drill w/:20 rest
4x50 swim w/:20 rest
100 easy cool down
*2400 Total*