A:
10 minute choice warm-up
6 min Kick (:30 easy/:30 FAST, repeat)
6x75 w/:15 rest (25 Underwater kick/25 Feet-First/25 Swim)
10x50 @ :60 (25 FAST!/25 easy/kick on wall until next interval)
5x100 Pull @ 1:40 (25 Scull/50 build/25 easy)
500 Snake Swim (25 non-free/25 free)
6x75 w/ buoy only @ 1:15 (25 backstroke/50 free)
10x25 Fins @ :30 (odds: underwater kick/evens: your choice)
400 Cool Down (NO Walls)
*3900 total*

B:
10 minute choice warm-up
6 min Kick (:30 easy/:30 FAST, repeat)
4x75 w/:20 rest (25 Underwater kick/25 Feet-First/25 Swim)
8x50 @ 1:10 (25 FAST!/25 easy/kick on wall until next interval)
4x100 Pull @ 2:15 (25 Scull/50 build/25 easy)
500 Snake Swim (25 non-free/25 free)
6x75 w/ buoy only @ 1:15 (25 Shark drill/50 free)
10x25 Fins @ :40 (odds: underwater kick/evens: your choice)
300 Cool Down (NO Walls)
*3300 total*

C:
10 minute choice warm-up
6 min Kick (:30 easy/:30 FAST, repeat)
4x75 w/:20 rest (25 kick/25 drill/25 Swim)
8x50 w/:15 rest (25 FAST!/25 easy)
4x100 Pull w/:15 rest (25 easy/50 build/25 easy)
500 Snake Swim (25 non-free/25 free)
200 Cool Down (NO Walls)
*2300 total*