A:
3x400 snake warm up (1: swim, 2: kick/swim by 25, 3: non-free/free by 25)
16x50 @ :55 (5 breaths, 4 breaths, 3 breaths, 2 breaths per 50)
6x200 pull @ 2:50
3 x [4x50 kick/drill @ :60 IM order
3x100 IM @ 1:45]
200 cool down
*4900 Total*

B:
3x400 snake warm up (1: swim, 2: kick/swim by 25, 3: drill/swim by 25)
16x50 @ 1:05 (8 breaths, 6 breaths, 4 breaths, 3 breaths per 50)
6x150 pull @ 2:50
4x50 @ :60 drill/swim by 25
3x100 @ 2:00 non-free/free by 25
100 cool down
*3500 Total*

C:
2x400 snake warm up (1: swim, 2: kick/swim by 25)
16x25 w/:20 sec rest (5 breaths, 4 breaths, 3 breaths, 2 breaths per 25)
6x100 pull w/:30 sec rest
8x50 w/:20 sec rest (drill/swim by 25)
100 cool down
*2300 Total*