A:
900 warm up w/fins (200 swim/50 kick/50 drill x 3)
8x25 @ :30 w/fins (underwater kick)
9x50 @ :50 swim (descend 1-3, 4-6, 7-9)
4x200 swim @ 3:00 (descend 1-4, #4 is VERY fast!)
4x200 pull @ 3:00 (descend 1-4, #4 is VERY fast!)
4x200 swim @ 3:00 (descend 1-3, extra :60 rest, #4 is VERY, VERY fast!)
100 easy
500 (50 kick w/board, 50 pull w/ board, repeat x 5)
100 cool down
*4600 Total*

B:
600 warm up w/fins (200 swim/50 kick/50 drill x 2)
8x25 @ :45 w/fins (underwater kick)
6x50 @ 1:05 swim (descend 1-3, 4-6)
4x150 swim @ 2:45 (descend 1-4, #4 is VERY fast!)
4x150 pull @ 3:00 (descend 1-4, #4 is VERY fast!)
4x150 swim @ 3:00 (descend 1-3, extra :60 rest, #4 is VERY, VERY fast!)
100 easy
400 (50 kick w/board, 50 pull w/ board, repeat x 4)
100 cool down
*3500 Total*

C:
600 warm up w/fins (200 swim/50 kick/50 drill x 2)
6x25 w/:30 sec rest w/fins (underwater kick)
4x100 swim w/:20 rest (descend 1-4)
4x100 pull w/:20 rest (descend 1-4)
4x100 swim w/:30 rest (descend 1-4, #4 is VERY fast!)
50 easy
300 (50 kick w/board, 50 pull w/ board, repeat x 3)
100 cool down
*2400 Total*