A:
800 (200 swim/200 pull, repeat)
6x50 kick @ :60
600 pull
6x50 @ :55 (25 non-free/25 free)
100 easy swim
500 FAST!! for time!
200 easy recovery swim
6x50 @ :60 (25 sculling/25 Tarzan)
400 swim (get out & dive back in at each 100 wall)
6x50 fins @ :50 (25 underwater kick/25 swim)
300 swim (NO Walls)
6x50 @ :60 (low buoy drill)
200 cool down
*4600 total*

B:
600 (200 swim/200 pull, repeat)
6x50 kick @ 1:20
400 pull
6x50 @ 1:10 (25 non-free/25 free)
100 easy swim
500 FAST!! for time!
200 easy recovery swim
6x50 @ 1:15 (25 sculling/25 Tarzan)
300 swim (get out & dive back in at each 100 wall)
6x50 fins @ :60 (25 underwater kick/25 swim)
300 swim (NO Walls)
*3600 total*

C:
400 (200 swim/200 pull)
4x50 kick w/:15 rest
300 pull
4x50 w/:10 rest(25 non-free/25 free)
100 easy swim
500 FAST!! for time!
100 easy recovery swim
4x50 w/:15 rest (25 sculling/25 Tarzan)
300 swim (get out & dive back in at each 100 wall)
200 cool down (NO walls)
*2500 total*