A:
600 warm up choice
10x50 @ :60 (kick/drill by 25)
20x25 @ :30 (one fast, one easy)
main set #1:
4x
(50 all out, :5 sec rest
100 smooth, :10 sec rest
50 all out, :60 rest)
8x75 pull @ 1:05
main set #2:
4x
(25 all out, :5 sec rest,
50 smooth, :10 sec rest,
25 all out)
10x50 @ :60 w/ fins (kick underwater as far as possible on first 25, swim second 25)
200 cool down
*4100 Total*

B:
500 warm up choice
10x50 @ 1:20 (kick/drill by 25)
20x25 @ :40 (one fast, one easy)
main set:
6x
(50 all out, :5 sec rest, 100 smooth; :60 rest)
8x75 pull @ 1:20
200 cool down
*3200 Total*

C:
400 warm up choice
10x50 w/ :30 rest (kick/drill by 25)
20x25 @ :45 (one fast, one easy)
4x(50 all out, :5 sec rest, 100 smooth; :60 rest)
easy 200 cool down
*2200 Total*