A:
500 warm up
400 pull
300 drill
200 kick
100 IM
9x50 @:50 (descend 1-3, 4-6, 7-9)
4x25 all out @ :40
main set:
2x:
(6x50 ALL OUT...2 @ :50, 2 @ 1:10, 2 @ 1:30
300 easy recovery)
600 with fins (100 bk, 100 fr)
200 cool down
*4100 Total*

B:
500 warm up
300 drill
100 kick
6x50 @:60 (descend 1-3, 4-6)
4x25 all out @ :45
main set:
2x:
(5x50 ALL OUT...2 @ :60, 2 @ 1:20, 1 @ 1:40
250easy recovery)
600 with fins (100 bk, 100 fr)
100 cool down
*3000 Total*

C:
200 swim
100 drill
100 kick
12x25 w/:30 rest (descend 1-4, 5-8, 9-12)
8x50 odds: ALL OUT, evens recovery
300 with fins
100 cool down
*1500 Total*