A:
400 (200 choice/200 Drill)
100 Kick (25 FAST/75 easy)
300 IM (Kick/Drill/Swim)
100 Kick (50 FAST/50 easy)
200 Pull
100 Kick (75 FAST!/25 easy)
100 Tarzan Drill
100 Kick (ALL FAST!)
500 Pull (breathe every 3/5/3/7/3 by 100)
**:20 seconds rest between each item above**
6x150 @ 2:20 (50 swim/50 kick/50 Swim FAST!)
500 pull (breathe every 3/5/3/7/3 by 100)
5 x (:30 seconds of pop-ups/50 swim choice/:15 rest)
200 cool down
*4000 total*

B:
400 (200 choice/200 Drill)
100 Kick (25 FAST/75 easy)
300 (Kick/Drill/Swim by 25)
100 Kick (50 FAST/50 easy)
200 Pull
100 Kick (75 FAST!/25 easy)
100 Tarzan Drill
100 Kick (ALL FAST!)
300 Pull (breathe every 3/5/7 by 100)
**:30 seconds rest between each item above**
4x150 @ 3:20 (50 swim/50 kick/50 Swim FAST!)
300 pull (breathe every 3/5/7 by 100)
4 x (:30 seconds of pop-ups/50 swim choice/:15 rest)
200 cool down
*3200 total*

C:
400 (200 choice/200 Drill)
100 Kick (25 FAST/75 easy)
300 (Kick/Drill/Swim by 25)
100 Kick (50 FAST/50 easy)
200 Pull
100 Kick (75 FAST!/25 easy)
100 Tarzan Drill
300 Pull (breathe every 3/5/7 by 100)
**:45 seconds rest between each item above**
2x150 w/:20 rest (50 swim/50 kick/50 Swim FAST!)
3 x (:30 seconds of pop-ups/50 swim choice/:15 rest)
100 cool down
*2300 total*