A:
400 swim/200 kick
8x50 @ :55 (25 easy/climb out, dive off blocks/25 FAST!)
6:00 minutes kicking (:60 easy/:15 fast/:15 easy/:15 fast/:15 easy/repeat)
100 easy swim
5x200 No Walls! @ 3:30 (start at the flags, the first 25 is FAST!)
100 easy swim
6x150 @ 2:20 (50 FAST! with band only/100 easy add buoy)
600 cool down (50 kick/50 IM order/100 swim/repeat)
*4000 Total*

B:
400 swim/200 kick
6x50 @ 1:05 (25 easy/climb out, dive off edge/25 FAST!)
6:00 minutes kicking (:60 easy/:15 fast/:15 easy/:15 fast/:15 easy/repeat)
100 easy swim
5x150 No Walls! @ 3:15 (start at the flags, the first 25 is FAST!)
100 easy swim
4x150 @ 3:00 (50 FAST! with band only/100 easy add buoy)
600 cool down (50 kick/50 non-free/100 swim/repeat)
*3300 Total*

C:
400 swim/100 kick
4x50 w/:15 rest (25 easy/climb out, dive off edge/25 FAST!)
4:00 minutes kicking (:60 easy/:15 fast/:15 easy/:15 fast/:15 easy/repeat)
50 easy swim
4x100 No Walls! w/:20 rest (start at the flags, the first 25 is FAST!)
50 easy swim
4x100 pull w/:20 rest (50 FAST!/50 easy)
400 cool down (50 kick/50 non-free/100 swim/repeat)
*2200 Total*