A:
600 (100 Swim/50 Kick)
3x200 w/:15 rest (100 Drill/100 Build)
15x50 @ :55 (2 Drill/1 Build)
8x75 (25Kick/25Drill/25Build) @ 1:20 (#1-4 IM, #5-8 Free)
3x300 @ :15 sec rest
#1 Pull Breathe every 3/5 by 100
#2 Swim 100ez/100mod/100fast
#3 Pull Breathe every 3/5 by 100
6x50 @ :10 sec rest (#1-3 25 Feet First/25 Swim, #4-6 25 Tarzan/25 Swim)
400 w/Fins (100 Swim/100 Kick, repeat)
*4100 total*

B:
600 (100 Swim/50 Kick)
3x200 w/:15 rest (100 Drill/100 Build)
12x50 @ 1:10 (2 Drill/1 Build)
4x75 (25Kick/25Drill/25Build) @ 1:45
2x300 @ :15 sec rest
#1 Pull Breathe every 3/5 by 50
#2 Swim 100ez/100mod/100fast
6x50 @ :10 sec rest (#1-3 25 Feet First/25 Swim, #4-6 25 Tarzan/25 Swim)
100 cool down
*3100 total*

C:
300 (100 Swim/50 Kick)
2x200 w/:15 rest (100 Drill/100 Build)
9x50 w/;10 rest (2 Drill/1 Build)
4x75 (25Kick/25Drill/25Build) w/:20 rest
2x300 w/:20 sec rest
#1 Pull Breathe every 3/5 by 50
#2 Swim 100ez/100mod/100fast
3x50 @ :10 sec rest (#1-3 25 Feet First/25 Swim, #4-6 25 Tarzan/25 Swim)
100 cool down
*2300 total*