A:
500 Choice/400 Pull/300 IM (kick/Drill/swim)/200 Kick/100 Tarzan Drill
20x25 @ :30 (1 Drill/1 FAST!, repeat)
400 pull (3/5/7 breathing pattern by 50)
5 x [use fins:
     100 kick @ 1:30
     100 swim @ 1:30 (build to FAST!)]
400 Pull (3/5/7 breathing pattern by 50)
9x50 @ :60 (2 drill/1 FAST!, repeat)
200 cool down
*4450 total*

B:
500 Choice/400 Pull/300 (kick/drill/swim)/200 Kick/100 Tarzan Drill
16x25 @ :40 (1 Drill/1 FAST!, repeat)
400 pull (3/5 breathing pattern by 50)
3 x [use fins:
     100 kick @ 1:45
     100 swim @ 1:45 (build to FAST!)]
400 Pull (3/5 breathing pattern by 50)
200 cool down
*3500 total*

B:
400 Choice/300 Pull/200 Kick/100 Tarzan Drill
8x25 w/:10 rest (1 Drill/1 FAST!, repeat)
300 pull (3/5 breathing pattern by 50)
3 x [use fins:
     100 kick w/:15 rest
     100 swim w/:15 rest (build to FAST!)]
300 Pull (3/5 breathing pattern by 50)
100 cool down
*2500 total*