A:
400 Choice/200 Pull/200 Kick
8x75 @ 1:15 (Kick/Drill/Build by 25)
10x50 @ :45 (25 FAST!/25 easy)
600 Pull (3/5 breathing pattern by 100)
20x50 @ :40/:60 (1 FAST/1easy/2 FAST/1easy/3FAST/1easy/etc)
400 pull (3/7 breathing pattern by 50)
200 Cool Down (50 Frog/150 Choice)
*4100 total*

B:
400 Choice/200 Pull/100 Kick
4x75 @ 1:45 (Kick/Drill/Build by 25)
8x50 @ :60 (25 FAST!/25 easy)
400 Pull (3/5 breathing pattern by 100)
20x50 @ :50/1:10 (1 FAST/1easy/2 FAST/1easy/3FAST/1easy/etc)
400 pull (3/7 breathing pattern by 50)
200 Cool Down (50 Frog/150 Choice)
*3400 total*

C:
300 Choice/200 Pull/100 Kick
4x75 w/:20 rest (Kick/Drill/Build by 25)
6x50 w/:15 rest (25 FAST!/25 easy)
400 Pull (3/5 breathing pattern by 100)
10x50 w/:10 rest (1 FAST/1easy/repeat)
200 pull (3/7 breathing pattern by 50)
200 Cool Down (50 Frog/150 Choice)
*2300 total*