A:
200 Swim/200 Pull/100 Kick
6x150 @ 2:15 (50 Catch-up Drill w/ Paddle/100 swim build)
4x250 @ 4:00 (50 FAST!/kick on wall :10 sec/200 strong)
500 Swim @ 6:40/100 Kick @ 2:00
400 Pull @ 5:20/100 Kick @ 2:00
300 Swim @ 4:00/100 Kick @ 2:00
200 Pull @ 2:45/100 Kick @ 2:00
100 Swim @ 1:25/100 Kick @ 2:00
100 Cool Down
*4600 total*

B:
200 Swim/200 Pull/100 Kick
4x150 @ 3:20 (50 Catch-up Drill w/ Paddle/100 swim build)
4x250 @ 5:10 (50 FAST!/kick on wall :10 sec/200 strong)
400 Pull w/:20 rest/100 Kick w/:20 rest
300 Swim w/:20 rest/100 Kick w/:20 rest
200 Pull w/:20 rest/100 Kick w/:20 rest
100 Swim w/:20 rest/100 Kick w/:20 rest
100 Cool Down
*3600 total*

C:
200 Swim/200 Pull/100 Kick
3x150 w/:20 rest (50 Catch-up Drill w/ Paddle/100 swim build)
2x250 w/:30 rest (50 FAST!/kick on wall :10 sec/200 strong)
300 Swim w/:20 rest/100 Kick w/:20 rest
200 Pull w/:20 rest/100 Kick w/:20 rest
100 Swim w/:20 rest/100 Kick w/:20 rest
100 Cool Down
*2500 total*