A:
500 warm up
8x75 @ 1:30 (kick/drill/swim by 25)
4x150 swim @ 2:10 (descend by 50)
4x100 swim @ 1:30 (negative split)
4x50 swim @ 1:00 (FAST!!)
50 easy
4x150 pull @ 2:10 (descend by 50)
4x100 pull @ 1:25 (negative split)
4x50 pull @ 1:00 (FAST!!)
50 easy
4x150 w/fins @ 2:15 (kick/drill/swim by 50)
200 cool down
*4400 Total*

B:
500 warm up
6x75 @ 1:50 (kick/drill/swim by 25)
3x150 swim @ 2:50 (descend by 50)
3x100 swim @ 1:55 (negative split)
3x50 swim @ 1:10 (FAST!!)
50 easy
3x150 pull @ 2:50 (descend by 50)
3x100 pull @ 1:55 (negative split)
3x50 pull @ 1:10 (FAST!!)
50 easy
3x150 w/fins w/:30 sec rest (kick/drill/swim by 50)
200 cool down
*3500 Total*

C:
400 warm up
4x75 w/:30 sec rest (kick/drill/swim by 25)
3x150 swim w/:60 rest (descend by 50)
3x150 pull w/:60 rest (descend by 50)
3x150 w/fins w/:60 sec rest (kick/drill/swim by 50)
100 cool down
*2200 Total*