A:
500 choice/400 pull/300 IM (kick/drill/swim)/200 kick/100 Tarzan drill
20x25 (1 FAST! @ :20/1 ez @ :30/2 FAST!/1 ez/3 FAST!...etc)
300 pull (NO walls)
14x50 (1 FAST! @ :40/1 ez @ :60/2 FAST!/1 ez/3 FAST!...etc)
500 pull (250 smooth, 250 strong)
5x150 @ 2:30 (50 kick/100 swim)
200 cool down
*4450 total*

B:
400 choice/300 pull/300 (kick/drill/swim)/100 Tarzan drill
20x25 (1 FAST! @ :30/1 ez @ :40/2 FAST!/1 ez/3 FAST!...etc)
300 pull (NO walls)
14x50 (1 FAST! @ :50/1 ez @ 1:10/2 FAST!/1 ez/3 FAST!...etc)
300 pull (150 smooth, 150 strong)
300 (50 kick/100 swim)
100 cool down
*3300 total*

C:
300 choice/300 pull/300 (kick/drill/swim)
12x25 w/:10 rest (2 FAST!/1 easy, repeat)
300 pull (NO walls)
9x50 w/:20 rest (2 FAST!/1 easy, repeat)
300 (50 kick/100 swim)
100 cool down
*2350 total*