A:
500 warm up (NO Walls, Turn at the "T")
12x25 @ :30 (2 drill, 1 FAST!)
300 pull smooth (3/5 breathing pattern by 50)
3 x [25 @ :20 FAST!/25 @ :30 easy
     50 @ :40 FAST!/50 @ :60 easy
     75 @ :60 FAST!/75 @ 1:30 easy
     100 @ 1:20 FAST!/100 @ 2:00 easy]
300 pull smooth (3/5 breathing pattern by 50)
12x25 @ :30 (1 easy/1 RACE from a Dive!)
500 cool down (NO Walls, Turn at the "T")
*3700 Total*

B:
500 warm up (NO Walls, Turn at the "T")
12x25 @ :40 (2 drill, 1 FAST!)
300 pull smooth (3/5 breathing pattern by 50)
2 x [25 @ :30 FAST!/25 @ :30 easy
     50 @ :60 FAST!/50 @ :60 easy
     75 @ 1:30 FAST!/75 @ 1:30 easy
     100 @ 2:00 FAST!/100 @ 2:00 easy]
300 pull smooth (3/5 breathing pattern by 50)
8x25 @ :40 (1 easy/1 RACE from a Dive!)
400 cool down (NO Walls, Turn at the "T")
*3000 Total*

C:
500 warm up (NO Walls, Turn at the "T")
12x25 w/:15 rest (2 drill, 1 FAST!)
300 pull smooth (3/5 breathing pattern by 50)
2 x [25 w/:10 rest FAST!/25 w/:10 rest easy
     50 w/:10 rest FAST!/50 w/:20 rest easy
     200 easy pull (3/5 breathing pattern by 50)]
300 cool down (NO Walls, Turn at the "T")
*2100 Total*