A:
800 warm up (200 swim, 200 kick, 200 drill, 200 swim)
12x25 w/fins @ :30 (4x: 1 underwater kick, 1 easy swim, 1 build swim)
8x50 @ :50 swim (descend 1-4, 5-8; #s 4 & 8 are @ 95%)
4x75 @ 1:10 (3/5/7 breathing pattern by 25)
2x100 @ 1:45 (1 drill IM, 1 swim IM)
200 Free ALL OUT for TIME!!!
2x100 easy pull @ 1:40
4x75 @ 1:10 (3/5/7 breathing pattern by 25)
8x50 @ :50 swim (descend 1-4, 5-8; #s 4 & 8 are @ 95%)
12x25 @ :40 (1 ALL OUT SPRINT, 1 easy recovery)
8x50 smooth pull @ :50
4x75 @ 1:10 (3/5/7 breathing pattern by 25)
2x100 ALL OUT for TIME!! (with 100 easy in between)
200 cool down
*4500 Total*

B:
600 warm up (150 swim, 150 kick, 150 drill, 150 swim)
12x25 w/fins @ :40 (4x: 1 underwater kick, 1 easy swim, 1 build swim)
8x50 @ 1:05 swim (descend 1-4, 5-8; #s 4 & 8 are @ 95%)
4x75 @ 1:40 (3/5/7 breathing pattern by 25)
2x100 @ 1:45 (50 drill, 50 swim)
100 Free ALL OUT for TIME!!!
2x100 easy pull @ 2:15
4x75 @ 1:40 (3/5/7 breathing pattern by 25)
4x50 @ :60 swim (descend 1-4; # 4 is 100%)
4x50 smooth pull @ 1:05
100 Free ALL OUT for TIME!!
200 cool down
*3100 Total*

C:
400 warm up (100 swim, 100 kick, 100 drill, 100 swim)
12x25 w/fins @ :45 (4x: 1 underwater kick, 1 easy swim, 1 build swim)
8x50 w/:30 rest; swim (descend 1-4, 5-8; #s 4 & 8 are @ 95%)
4x75 w/:450 rest (3/5/7 breathing pattern by 25)
2x100 w/:60 rest (50 drill, 50 swim)
100 Free ALL OUT for TIME!!!
2x100 easy pull @ 2:15
4x50 w/:40 rest; swim (descend 1-4; # 4 is 100%)
100 cool down
*2200 Total*