A:
400 choice warm up
8x50 @ :60 (kick/drill by 25)
6x50 @ :50 (descend 1-3, 4-6)
3x300 @ 4:30 (100 free/100 IM/100 free)
3x300 @ 4:20 (strong pull)
3x300 @ 4:10 (negative split @ 150 wall)
8x25 @ :30 easy drill
4x100 w/ :15 rest (3/5 breathing pattern by 50)
200 cool down
*4700 Total*

B:
400 choice warm up
8x50 @ 1:10 (kick/drill by 25)
6x50 @ :60 (descend 1-3, 4-6)
3x200 @ 3:45 (150 free/50 non-free)
3x200 @ 3:30 (strong pull)
3x200 @ 3:30 (negative split @ 100 wall)
6x25 @ :35 easy drill
3x100 w/ :20 rest (3/5 breathing pattern by 50)
100 cool down
*3500 Total*

C:
400 choice warm up
6x50 w/:15 rest (kick/drill by 25)
6x50 w/:20 rest (descend 1-3, 4-6)
2x200 w/:20 rest (150 free/50 non-free)
2x200 w/:20 rest (strong pull)
2x200 w/:20 rest (negative split @ 100 wall)
8x25 @ :45 easy drill
100 cool down
*2500 Total*