A:
4x200 (100 swim/50 drill/50 kick) w/:15 rest
300 IM (25 kick/25 drill/25 swim) w/:30 rest
1000 (200 pull with buoy/50 kick) w/:60 rest
3x300 @ 4:30 (with rotating fast 100)
12x100 w/fins @ 1:35 (1 FAST swim, 1 FAST kick, 1 easy swim, repeat)
200 cool down
*4400 total*

B:
3x200 (100 swim/50 drill/50 kick) w/:20 rest
750 (200 pull with buoy/50 kick) w/:60 rest
4x200 @ 4:00 (with rotating fast 50)
12x100 w/fins @ 1:55 (1 FAST swim, 1 FAST kick, 1 easy swim, repeat)
200 cool down
*3600 total*

C:
2x200 (100 swim/50 drill/50 kick) w/:20 rest
500 (200 pull with buoy/50 kick) w/:60 rest
4x200 w/:30 rest (with rotating fast 50)
6x100 w/fins w/:20 rest (1 FAST swim, 1 FAST kick, 1 easy swim, repeat)
100 cool down
*2400 total*