A:
500 warm up
300 kick smooth
5x100 kick strong @ 2:00
2x300 pull @ 4:15
5x100 pull @ 1:25
2x300 swim @ 4:15
5x100 swim @ 1:20
2x300 pull @ 4:15
5x100 pull @ 1:15
200 cool down
*4800 Total*

B:
500 warm up
200 kick smooth
4x100 kick strong @ 2:15
2x200 pull @ 3:30
4x100 pull @ 1:45
2x200 swim @ 3:30
4x100 swim @ 1:45
2x200 pull @ 3:30
4x100 pull @ 1:45
200 cool down
*3700 Total*

C:
400 warm up
200 kick smooth
4x75 kick strong w/:20 rest
2x200 pull w/:30 rest
4x75 pull w/:20 rest
2x200 swim w/:30 rest
4x75 swim w/:20
100 cool down
*2400 Total*