A:
5x200 easy warm up @ 3:30
8x75 @ 1:20 (3/5/7 breathing pattern by 25)
pull: on 1:30 base
400 @ 6:00
300 @ 4:30
200 @ 3:00
100 @ 1:30
6x75 @ 1:10 (3/5/7 breathing pattern by 25)
pull: on 1:25 base
300 @ 4:15
200 @ 2:50
100 @ 1:25
4x75 @ :60 (no breathing pattern)
pull:
4x100 on 1:20
200 cool down
*4500 Total*

B:
5x150 easy warm up @ 3:00
8x75 @ 1:30 (3/5/3 breathing pattern by 25)
pull: on 1:50 base
300 @ 5:30
200 @ 3:40
100 @ 1:50
6x75 @ 1:30 (3/5/3 breathing pattern by 25)
pull: on 1:45 base
200 @ 3:30
100 @ 1:45
4x75 @ 1:20 (no breathing pattern)
pull:
3x100 on 1:40
200 cool down
*3400 Total*

C:
5x100 easy warm up @ 3:00
8x50 @ 1:30 (3/5 breathing pattern by 25)
pull: w/ :60 rest
200, 150, 100, 50
6x50 @ 1:20 (3/5 breathing pattern by 25)
pull: w/ :45 rest
150, 100, 50
4x50 @ 1:10 (no breathing pattern)
pull:
4x50 on 1:10
100 cool down
*2500 Total*