A:
800 warm up (200 swim, 200 kick, 200 pull, 200 swim)
20x25 @ :30 (1 kick, 2 drill, 1 swim build, repeat 5 times)
Main Set:
3x [6x25 @ :45 (shooters...kick underwater fast and far)
6x75 @ 1:30 (descend 1-3, 4-6)
400 pull (50 free/50 back)]
200 cool down
*4500 Total*

B:
800 warm up (200 swim, 200 kick, 200 pull, 200 swim)
20x25 @ :40 (1 kick, 2 drill, 1 swim build, repeat 5 times)
Main Set:
3x [4x25 @ :60 (shooters...kick underwater fast and far)
4x75 @ 2:00 (descend 1-4)
300 pull (50 free/50 back)]
200 cool down
*3600 Total*

C:
800 warm up (200 swim, 200 kick, 200 pull, 200 swim)
20x25 w/:30 rest (1 kick, 2 drill, 1 swim build, repeat 5 times)
Main Set:
2x [4x25 w/:60 rest (shooters...kick underwater fast and far)
4x75 w/:45 rest (descend 1-4)
200 pull (50 free/50 back)]
100 cool down
*2600 Total*