A:
300 Swim/300 Pull
200 Kick/200 Drill
6x75 @ 1:30 (50 Kick/25 Swim FAST!)
6x75 @ 1:20 (50 Swim/25 Kick FAST!)
4x100 Pull @ 1:20
2x100 Kick @ 2:00
4x100 Pull @ 1:20
500 FAST FOR TIME!!
200 recovery/easy
8x50 @ :55 (25 Drill/25 non-free)
4x50 w/:10 rest (25 Frog/25 Sailboat drill)
400 cool down w/fins
*4600 Total*

B:
300 Swim/300 Pull
200 Kick/200 Drill
4x75 @ 2:00 (50 Kick/25 Swim FAST!)
4x75 @ 1:40 (50 Swim/25 Kick FAST!)
4x100 Pull @ 1:50
2x100 Kick @ 2:30
500 FAST FOR TIME!!
200 recovery/easy
6x50 @ :55 (25 Drill/25 non-free)
4x50 w/:10 rest (25 Frog/25 Sailboat drill)
300 cool down w/fins
*3700 Total*

C:
300 Swim/200 Pull
100 Kick/100 Drill
4x75 w/:15 rest (50 Swim/25 Kick FAST!)
4x100 Pull w/:20 rest
500 FAST FOR TIME!!
100 recovery/easy
6x50 w/:15 rest (25 Drill/25 non-free)
100 cool down w/fins
*2400 Total*