A:
400 warm up
4x150 @ 2:40 (kick/drill/swim by 50)
4x150 swim @ 2:20
4x150 pull @ 2:10
4x150 swim @ 2:00
2x300 pull, negative split @ 150 wall w/:30 sec rest
6x100 @ 1:40 (odds: 3/5 breathing by 50, evens: 3/7 breathing by 50)
200 cool down
*4200 Total*

B:
400 warm up
3x150 @ 3:30 (kick/drill/swim by 50)
3x150 swim @ 3:00
3x150 pull @ 2:50
3x150 swim @ 2:40
1x300 pull smooth
5x100 @ 2:00 (3/5 breathing pattern by 50)
200 cool down
*3200 Total*

C:
300 warm up
9x50 w/:30 rest (3 times: 1 kick, 1 drill, 1 swim)
3x150 swim @ 4:00
3x150 pull @ 3:30
5x50 w/:45 rest (3/5 breathing pattern by 25)
100 cool down
*2000 Total*