A:
400 warm up
8x50 @ :55 (kick/drill by 25)
12x75 @ 1:15 (odds: fly/back/breast; evens: back/breast/free)
400 pull w/:30 rest
8x25 @ :30 (odds: easy; evens: ALL OUT!!)
300 pull w/:30 rest
6x25 @ :30 (odds: easy; evens: ALL OUT!!)
200 pull w/:30 rest
4x25 @ :45 (odds: easy; evens: ALL OUT from a dive!!)
100 pull w/:30 rest
2x25 @ :45 (odds: easy; evens: ALL OUT from a dive!!)
400 pull (3/5 breathing pattern by 50)
12x75 w/fins @ 1:10 (kick underwater past 3rd line...off EVERY wall!!)
200 cool down
*4700 Total*

B:
400 warm up
8x50 @ 1:05 (kick/drill by 25)
12x75 @ 1:30 (odds: fly/back/breast; evens: all free)
400 pull w/:30 rest
8x25 @ :35 (odds: easy; evens: ALL OUT!!)
300 pull w/:30 rest
6x25 @ :35 (odds: easy; evens: ALL OUT!!)
200 pull w/:30 rest
4x25 @ :50 (odds: easy; evens: ALL OUT from a dive!!)
100 pull w/:30 rest
2x25 @ :50 (odds: easy; evens: ALL OUT from a dive!!)
8x75 w/fins @ 1:25 (kick underwater past 3rd line...off EVERY wall!!)
200 cool down
*3800 Total*

C:
400 warm up
8x50 w/:30 rest (kick/drill by 25)
400 pull w/:60 rest
8x25 w/:20 rest(odds: easy; evens: ALL OUT!!)
300 pull w/:60 rest
6x25 w/:20 rest (odds: easy; evens: ALL OUT!!)
200 pull w/:60 rest
4x25 w/:30 rest (odds: easy; evens: ALL OUT from a dive!!)
100 pull w/:60 rest
2x25 w/:30 rest (odds: easy; evens: ALL OUT from a dive!!)
4x75 w/fins w/:30 sec rest (kick underwater past 3rd line...off EVERY wall!!)
100 cool down
*2700 Total*