A:
2 x [300 Choice
      200 IM Drill
      100 Kick]
20x25 @ :30 (5 Kick/5 Shark Drill, repeat)
8x50 @ :55 (25 non-free/25 Free)
3 x [4x25 FAST! @ :30
     50 easy/recovery
     200 RACE!!
     50 easy/recovery]
6x100 Pull @ 1:25
200 cool Down
*4100 total*

B:
2 x [300 Choice
      100 Drill
      100 Kick]
16x25 @ :45 (4 Kick/4 Shark Drill, repeat)
6x50 @ 1:15 (25 non-free/25 Free)
3 x [4x25 FAST! @ :40
     50 easy/recovery
     100 RACE!!
     50 easy/recovery]
6x100 Pull @ 1:55
200 cool Down
*3400 total*

C:
300 Choice
200 Drill
100 Kick
12x25 w/:15 rest (3 Kick/3 Shark Drill, repeat)
6x50 w/:20 rest (25 non-free/25 Free)
4x25 FAST! w/:20 rest
50 easy/recovery
200 RACE!!
50 easy/recovery
6x100 Pull w/:30 rest
200 cool Down
*2400 total*