A:
600 choice warm up
6x75 @ 1:30 (kick/drill/swim)
9x50 @ :60 (descend 1-3, 4-6, 7-9)
3 x [6x100 @ 2:00 BEST Average
300 easy pull]
400 kick w/fins (50 dolphin kick on back/50 free kick)
200 cool down
*4800 Total*

B:
500 choice warm up
6x75 @ 1:40 (kick/drill/swim)
6x50 @ 1:10 (descend 1-3, 4-6, 7-9)
3 x [6x75 @ 2:00 BEST Average
250 easy pull]
300 kick w/fins (50 dolphin kick on back/50 free kick)
200 cool down
*4000 Total*

C:
400 choice warm up
4x75 w/ :30 sec rest (kick/drill/swim)
3x50 w/:20 rest (descend 1-3, 4-6, 7-9)
3 x [6x50 @ 2:00 BEST Average
200 easy pull]
300 kick w/fins (50 dolphin kick on back/50 free kick)
100 cool down
*2800 Total*