A:
500 choice with fins
500 pull (3/5 breathing pattern by 50)
4x150 @ 2:30 (50 kick/50 drill/50 swim)
8x50 swim @ :50 (descend 1-4, 5-8)
400 swim (No Walls)
6x50 swim @ :55 (all strong)
400 Pull (build each 100)
4x50 swim @ :60 (all FAST!)
400 IM (kick/drill/swim/fast by 25)
2x50 swim @ 1:30 (RACE! from a dive)
400 cool down choice
*4200 total*

B:
500 choice with fins
400 pull (3/5 breathing pattern by 50)
3x100 w/:20 rest (50 kick/50 swim)
6x50 swim @ :60 (descend 1-3, 4-6)
300 swim (No Walls)
4x50 swim @ 1:10 (all strong)
300 Pull (build each 100)
4x50 swim @ 1:20 (all FAST!)
300 choice(kick/drill/swim by 25)
2x50 swim @ 2:00 (RACE! from a dive)
300 cool down choice
*3200 total*

C:
400 choice with fins
300 pull (3/5 breathing pattern by 50)
300 swim (No Walls)
4x50 swim w/:20 rest (all strong)
300 Pull (build each 100)
4x50 swim w/:30 rest (all FAST!)
300 choice(kick/drill/swim by 25)
2x50 swim w/1:00 rest (RACE! from a dive)
200 cool down choice
*2300 total*