A:
500 warm up
5x100 @ 1:50 (kick/drill/swim/build by 25)
8x25 @ :30 (SPRINT 12.5y, easy 12.5y)
3 x [50 SPRINT @ :50
100 swim @ 1:30
50 SPRINT @ :50
200 swim @ 3:00
50 SPRINT @ :50
300 swim @ 4:30
(1st & 3rd round: swim, 2nd round: pull)
50 easy recovery between rounds]
400 IM (kick/drill/swim/free by 25)
200 cool down
*4200 Total*

B:
500 warm up
5x100 @ 2:15 (kick/drill/swim/build by 25)
8x25 @ :40 (SPRINT 12.5y, easy 12.5y)
2 x [50 SPRINT @ :60
100 swim @ 1:50
50 SPRINT @ :60
200 swim @ 3:40
50 SPRINT @ :60
300 swim @ 5:30
(1st round: swim, 2nd round: pull)
50 easy recovery between rounds]
300 (kick/drill/swim by 25)
200 cool down
*3300 Total*

C:
400 warm up
4x100 w/:20 rest (kick/drill/swim/build by 25)
2 x [50 SPRINT @ :60
100 swim @ 1:50
50 SPRINT @ :60
200 swim @ 3:40
50 SPRINT @ :60
300 swim @ 5:30
(1st round: swim, 2nd round: pull)
50 easy recovery between rounds]
100 cool down
*2500 Total*