A:
500 choice
500 pull
10x50 @ :50 (25 swim, get out, dive in, 25 swim)
300 pull w/:20 rest
300 w/:20 rest (50 fast kick/250 fast swim)
200 pull w/:15 rest
200 w/:15 rest (50 fast kick/150 fast swim)
100 pull w/:10 rest
100 w/:10 rest (50 fast kick/50 fast swim)
100 easy swim
6x50 @ :50 (dive in, 25 FAST!, 25 easy)
6x75 @ 1:10 (dive in, 50 FAST!, 25 easy)
6x100 @ 2:00(dive in, 75 FAST!, 25 easy)
4x50 w/fins @ 1:00 (underwater kick)
*4400 total*

B:
400 choice
400 pull
8x50 @ 1:10 (25 swim, get out, dive in, 25 swim)
300 pull w/:30 rest
300 w/:30 rest (50 fast kick/250 fast swim)
200 pull w/: 20 rest
200 w/:20 rest (50 fast kick/150 fast swim)
100 pull w/:15 rest
100 w/:15 rest (50 fast kick/50 fast swim)
100 easy swim
6x50 @ 1:10 (dive in, 25 FAST!, 25 easy)
6x100 @ 2:30(dive in, 75 FAST!, 25 easy)
4x50 w/fins @ 1:10 (kick on your back)
*3600 total*

C:
300 choice
300 pull
6x50 w/:20 rest (25 swim, get out, dive in, 25 swim)
2 x [200 pull w/: 20 rest
200 w/:20 rest (50 fast kick/150 fast swim)]
100 easy swim
8x50 w/:20 rest (dive in, 25 FAST!, 25 easy)
4x50 w/fins w/:15 rest (kick on your back)
*2400 total*