A:
4x200 choice w/:20 sec rest
8x50 kick @ 1:05 (descend 1-4, 5-8)
6x50 drill @ :55 (make the drills count!)
4x50 swim @ :50 (descend 1-4)
5x200 Broken: (100 pull smooth @ 1:30, 50 swim strong @ 1:00, 2x25 SPRINT @ :30)
6x25 easy drill @ :30
4x150 @ 2:20 (free/non-free/free by 50)
9x100 swim (1 FAST, 1 ez, 2 FAST, 1 ez, 3 FAST, 1 ez...FAST @ 1:40; ez @ 2:00)
200 cool down
*4600 Total*

B:
4x200 choice w/:20 sec rest
8x50 kick @ 1:15 (descend 1-4, 5-8)
6x50 drill @ 1:05 (make the drills count!)
4x50 swim @ :60 (descend 1-4)
5x200 Broken: (100 pull smooth @ 1:45, 50 swim strong @ 1:00, 2x25 SPRINT @ :30)
6x25 easy drill @ :40
4x150 @ 2:40 (free/non-free/free by 50)
200 cool down
*3600 Total*

C:
4x200 choice w/:20 sec rest
6x50 kick w/ :15 rest (descend 1-3, 4-6)
6x50 drill w/ :15 rest (make the drills count!)
6x50 swim w/ :15 rest (descend 1-3, 4-6)
9x100 swim (1 FAST, 1 ez, 2 FAST, 1 ez, 3 FAST, 1 ez...FAST w/:10 rest; ez w/:45 rest)
100 cool down
*2700 Total*