Quick Set: Warm Up With Fins

A:

Warm up with fins: 200 swim/200 kick/200 swim
2x
[4×200 pull on 3:00 (3/5 breathing pattern by 50)
6×50 on :55 (25 kick/25 swim build)
6×75 on :60 (all strong)
6×25 on :40 (from the middle of the pool, vertical kick between intervals)]
4×100 cool-down with 15 sec rest (50 non-free/50 free)
=4400

B:

Warm up with fins: 200 swim/200 kick/200 swim
2x
[2×200 pull on 4:00 (3/5 breathing pattern by 50)
4×50 on 1:15 (25 kick/25 swim build)
6×75 on 1:30 (all strong)
6×25 on :45 (from the middle of the pool, vertical kick between intervals)]
4×100 cool-down with 15 sec rest (50 non-free/50 free)
=3400

C:

Warm up with fins: 200 swim/100 kick/200 swim
3×200 pull with 30 sec rest (3/5 breathing pattern by 50)
6×50 with 15 sec rest (25 kick/25 swim build)
6×75 with 20 sec rest (all strong)
6×25 on :45 (from the middle of the pool, vertical kick between intervals)
4×100 cool-down with 15 sec rest (50 non-free/50 free)
= 2400