A:
600 choice warm up
10x75 @ 1:20 (kick/drill/swim by 25)
4x50 pull @ :45
3x300 pull @ 4:00 or 4:10 (neg. split)
100 easy
4x200 swim strong @ 2:50 or 2:55
100 easy
5x100 kick w/ board @ 1:50 or 2:00
100 easy
6x50 @ 2:00 (ALL OUT FAST!)
200 cool down
*4400 Total*

B:
500 choice warm up
8x75 @ 1:50 (kick/drill/swim by 25)
4x50 pull @ 1:00
3x200 pull @ 4:00
100 easy
4x100 swim strong @ 1:55 or 2:00
100 easy
5x50 kick @ 1:30
100 easy
6x50 @ 2:00 (ALL OUT FAST!)
150 cool down
*3300 Total*

C:
400 choice warm up
4x75 w/:45 rest (kick/drill/swim by 25)
4x50 pull w/:30 rest
4x100 pull w/:30 rest
100 easy swim
3x50 swim w/:30 rest
3x100 swim w/:30 rest
2x50 kick w/:30 rest
1x100 kick w/:45 rest
100 cool down
*2200 Total*