A:
900 warm up (3x: 200 swim, 50 kick. 50 drill)
10x75 @ 1:10 (25 FAST, 50 easy)
100 easy (get ready for next part!)
1x200 ALL OUT FAST!
100 easy
9x50 @ :55 (3/5/7 breathing pattern by 50)
2x50 ALL OUT FAST! (w/100 easy after each 50)
8x75 @ 1:30 (kick/drill/swim by 25; IM order)
1x100 IM ALL OUT FAST!
100 easy
7x100 pull @ 1:25
200 cool down
*4500 Total*

B:
900 warm up (3x: 200 swim, 50 kick. 50 drill)
8x75 @ 1:30 (25 FAST, 50 easy)
100 easy (get ready for next part!)
1x200 ALL OUT FAST!
100 easy
6x50 @ 1:10 (3/5/7 breathing pattern by 50)
2x50 ALL OUT FAST! (w/100 easy after each 50)
4x75 @ 1:30 (kick/drill/swim by 25)
5x100 pull @ 1:25
200 cool down
*3500 Total*

C:
600 warm up (2x: 200 swim, 50 kick. 50 drill)
6x75 w/:30 sec rest (25 FAST, 50 easy)
100 easy (get ready for next part!)
1x200 ALL OUT FAST!
100 easy
6x50 w/:30 sec rest (3/5/7 breathing pattern by 50)
2x50 ALL OUT FAST! (w/100 easy after each 50)
5x100 pull w/:25 sec rest
100 cool down
*2600 Total*