A:
400 with fins
100 Single Arm Drill (alternate every 25)
400 IM (50 Kick/25 Drill/25 Swim per stroke)
100 6/3/6 drill
20x25 swim (3 FAST! @ :20, 1 easy @ :30)
100 Recovery/easy
500 FAST For TIME!! Record time :)
200 Recovery/easy
15x50 pull (2 FAST! @ :45, 1 easy @ :60)
600 Pull (3/5/7 breathing pattern by 100)
300 (50 Kick/100 Swim, repeat)
200 cool down
*4100 Total*

B:
400 with fins
100 Single Arm Drill (alternate every 25)
300 (25 Kick/50 Swim, repeat)
100 6/3/6 drill
12x25 swim (3 FAST! @ :30, 1 easy @ :45)
100 Recovery/easy
500 FAST For TIME!! Record time :)
100 Recovery/easy
12x50 pull (2 FAST! @ :45, 1 easy @ :60)
300 Pull (3/5/7 breathing pattern by 50)
300 (50 Kick/100 Swim, repeat)
200 cool down
*3300 Total*

C:
300 with fins
100 Single Arm Drill (alternate every 25)
300 (25 Kick/50 Swim, repeat)
100 6/3/6 drill
12x25 swim (2 FAST! w/:10 rest, 1 easy w/:20 rest)
100 Recovery/easy
500 FAST For TIME!! Record time :)
100 Recovery/easy
300 Pull (3/5 breathing pattern by 50)
100 cool down
*2300 Total*