A:
4x200 swim w/fins & :20 sec rest
5x100 kick w/fins & :20 sec rest
6x25 @ :30 swim
[Main Set #1:
6x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:45-:50 rest)]
4x200 pull @ 2:55
6x75 kick @ 1:30
4x25 @ :30
[Main Set #2:
4x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:45-:50 rest)]
200 cool down
*4500 Total*

B:
4x150 swim w/fins & :20 sec rest
4x100 kick w/fins & :20 sec rest
6x25 @ :35 swim
[Main Set #1:
5x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:50-:60 rest)]4x150 pull @ 2:55
4x75 kick @ 2:00
4x25 @ :35
[Main Set #2:
3x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:50-:60 rest)]
150 cool down
*3500 Total*

C:
4x150 swim w/fins & :30 sec rest
4x100 kick w/fins & :30 sec rest
4x25 swim @ :45
[Main Set #1:
3x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:60-1:15 rest)]
4x100 pull w/:40 rest
4x50 kick w/:40 rest
4x25 swim @ :45
[Main Set #2:
1x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:60-1:15 rest)]
100 cool down
*2400 Total*