A:
400 swim
300 pull
200 kick
100 IM drill
12x50 @ :60 (25 FAST, 25 easy, kick hard on wall until next :60)
10x75 (odds: fly/back/breast @ 1:20; evens: free @ 1:00)
10 min kick w/ board (:15 FAST, :30 easy, :30 FAST, :45 easy)
5 x [50 FAST @ :40
50 easy@ 1:00
100 FAST @ 1:20
100 easy @ 2:00]
200 cool down
*4500 Total*

B:
400 swim
300 pull
200 kick
100 drill
10x50 @ 1:10 (25 FAST, 25 easy, kick hard on wall until next 1:10)
8x75 swim free @ 1:20
8 min kick w/ board (:15 FAST, :30 easy, :30 FAST, :45 easy)
3 x [50 FAST @ :45
50 easy@ 1:10
100 FAST @ 1:30
100 easy @ 2:20]
200 cool down
*3600 Total*

C:
400 swim
300 pull
200 kick
100 drill
8x50 as: 25 FAST, 25 easy, :15 sec of hard kicking on wall)
6x75 pull free w/:20-:30 rest
5 min kick w/ board (:15 FAST, :30 easy, :30 FAST, :45 easy)
4 x [50 FAST w/:10
50 easy w/:30]
100 cool down
*2700 Total*