A:
500 choice warm up
8x75 @ 1:20 (kick/drill/swim by 25)
4x50 pull @ :50 (descend 1-4)
4x75 swim @ 1:10 (descend 1-4)
4x100 pull @ 1:30 (descend 1-4)
4x125 swim @ 1:50 (descend 1-4)
4x150 pull @ 2:10 (all strong)
50 easy
6x50 @ :55 (25 tarzan drill/25 swim)
4 x [100 smooth pull @ 1:40
3x25 SPRINT @ :25
1x25 easy recovery @ :60]
200 cool down
*4400 Total*

B:
500 choice warm up
6x75 @ 1:45 (kick/drill/swim by 25)
4x50 pull @ :60 (descend 1-4)
4x75 swim @ 1:30 (descend 1-4)
4x100 pull @ 2:00 (descend 1-4)
4x125 swim @ 2:20 (descend 1-4)
4x150 pull @ 2:45 (all strong)
50 easy
6x50 @ 1:10 (25 tarzan drill/25 swim)
200 cool down
*3500 Total*

C:
400 choice warm up
6x75 w/:15 rest (kick/drill/swim by 25)
4x50 pull w/:15 rest (descend 1-4)
4x75 swim w/:15 rest (descend 1-4)
4x100 pull w/:20 rest (descend 1-4)
4x125 swim w/:20-:30 rest (all strong)
100 cool down
*2300 Total*