A:
800 choice warm up
8x100 Pull @ 1:30
8x50 w/Band only @ :55
600 Swim
6x100 Pull @ 1:25
6x50 w/Band only @ :50
400 Swim
4x100 Pull @ 1:20
4x50 w/Band only @ :45
100 cool down
*4600 total*

B:
800 choice warm up
6x100 Pull @ 2:00
4x50 w/Band only w/:15 rest
600 Swim
4x100 Pull @ 1:50
4x50 w/Band only w/:15 rest
400 Swim
2x100 Pull @ 1:45
100 cool down
*3500 total*

C:
600 choice warm up
4x100 Pull w/:20 rest
4x50 w/Band only w/:15 rest
600 choice warm up
4x100 Pull w/:20 rest
4x50 w/Band only w/:15 rest
100 cool down
*2500 total*