A:
900 warm up (3 x 200 swim/50 kick/50 drill)
8x50 @ :55 (6/3/6 drill)
8x25 swim @ :30 (descend 1-4, 5-8)
6x200 @ 2:55 (descend 1-3, 4-6...3 & 6 FAST!!!!)
4x50 @ :60 (fist drill)
4x50 @ :55 (fingertip drag drill)
2 x [6x50 pull @ :45
       3x100 pull @ 1:20]
8x50 @ :55 (catchup drill...w/stick or single paddle)
200 cool down
*4900 Total*

B:
900 warm up (3 x 200 swim/50 kick/50 drill)
6x50 @ 1:10 (6/3/6 drill)
8x25 swim @ :30 (descend 1-4, 5-8)
6x150 @ 2:55 (descend 1-3, 4-6...3 & 6 FAST!!!!)
3x50 @ 1:10 (fist drill)
3x50 @ 1:05 (fingertip drag drill)
6x50 pull @ :55
3x100 pull @ 1:50
6x50 @ 1:05 (catchup drill...w/stick or single paddle)
200 cool down
*3700 Total*

C:
600 warm up (2 x 200 swim/50 kick/50 drill)
4x50 w/:20 sec rest (6/3/6 drill)
8x25 swim w/:15 sec rest (descend 1-4, 5-8)
6x100 w/:30 rest (descend 1-3, 4-6...3 & 6 FAST!!!!)
4x50 w/:20 sec rest (25 fist drill/25 fingertip drag drill)
4x100 pull w/:30 sec rest 4x50 @ 1:05 (catchup drill...w/stick or single paddle)
100 cool down
*2500 Total*