A:
500 choice warm up
8x75 @ 1:30 w/pull buoy (25 scull/50 pull)
8x75 @ 1:30 IM order (kick/drill/swim by 25)
400 pull @ 5:30
4x100 IM @ 1:45
8x50 free @ :60 (1 easy/1 FAST!)
300 pull @ 4:15
3x100 IM @ 1:45
6x50 free @ :60 (1 easy/1 FAST!)
200 pull @ 3:00
2x100 IM @ 1:45
4x50 free @ :60 (1 easy/1 FAST!)
200 easy cool down
*4500 Total*

B:
500 choice warm up
6x75 @ 2:00 w/pull buoy (25 scull/50 pull)
6x75 @ 2:00 (kick/drill/swim by 25)
400 pull w/:30 sec rest
4x100 @ 2:15 (50 free/50 non free)
8x50 free @ 1:10 (1 easy/1 FAST!)
300 pull w/:30 sec rest
3x100 @ 2:15 (50 free/50 non free)
6x50 free @ 1:10 (1 easy/1 FAST!)
200 easy cool down
*3700 Total*

C:
400 choice warm up
4x75 w/:30 sec rest; w/pull buoy (25 scull/50 pull)
4x75 w/:30 sec rest (kick/drill/swim by 25)
300 pull w/:45 sec rest
3x100 w/:30 sec rest (50 free/50 non free)
6x50 free w/:30 sec rest (1 easy/1 FAST!)
100 easy cool down
*2000 Total*