A:
400 warm up
8x75 @ 1:20 (kick/drill/swim by 25)
9x50...3 @ :55, 3 @ :50, 3 @ :45 (descend 1-3, 4-6, 7-9)
50 easy
main set:
4x600 broken...
(200 pull @ 2:50
150 build @ 2:05
100 fast @ 1:30
50 Dive & Sprint!
100 easy recovery)
300 w/ fins (50 kick/50 swim)
8x25 w/fins @ :45 (kick underwater, no breath!)
200 cool down
*4600 Total*

B:
400 warm up
6x75 @ 1:30 (kick/drill/swim by 25)
6x50 @ :60 (descend 1-3, 4-6)
main set:
3x600 broken...
(200 pull @ 4:00
150 build @ 3:00
100 fast @ 2:00
50 Dive & Sprint!
100 easy recovery)
200 cool down
*3200 Total*

C:
300 warm up
4x75 w/:30 rest (kick/drill/swim by 25)
6x50 w/ :30 rest (descend time 1-3, 4-6)
main set:
200 pull w/ :20 rest
150 build w/ :30 rest
100 fast w/ :60 rest
50 Dive & Sprint!
100 easy recovery
400 w/ fins (50 kick/50 swim)
100 cool down
*2000 Total*