A:
2 x (300 choice/200 drill/100 kick)
3 x [300 pull @ 4:30
     2x50 fast kick @1:10]
4x150 w/fins (50 kick on side/50 swim/50 kick on other side)
2 x [4x25 FAST! kick @ :35
     2x100 IM @ 1:40
     200 strong pull @ 3:00]
400 cool down (NO Walls)
*4400 Total*

B:
2 x (300 choice/100 drill/100 kick)
3 x [200 pull @ 3:00
     2x50 fast kick @ 1:30]
4x150 w/fins (50 kick on side/50 swim/50 kick on other side)
2 x [4x25 FAST! kick @ :45
     3x50 non-free @ 1:15
     150 strong pull @ 3:00]
300 cool down (NO Walls)
*3600 Total*

C:
2 x (200 choice/100 drill/100 kick)
3 x [200 pull w/:20 rest
     2x50 FAST! kick w/:20 rest]
4x150 w/fins (50 kick on side/50 swim/50 kick on other side)
300 cool down (NO Walls)
*2600 Total*