A:
600 warm up (200 free/100 IM, repeat)
8x75 @ 1:20 (kick/drill/swim by 25)
100 kick @ 2:00
100 kick @ 2:00
200 swim @ 2:50
100 kick @ 2:00
200 swim @ 2:50
300 pull @ 4:00
100 kick @ 2:00
200 swim @ 2:50
300 pull @ 4:00
400 IM/free by 50 @ 6:15
100 kick @ 2:00
200 swim @ 2:50
300 pull @ 4:00
400 IM/free by 50 @ 6:15
500 NO Walls w/:30 rest
100 cool down
*4800 Total*

B:
600 warm up (200 free/100 non-free, repeat)
6x75 @ 1:40 (kick/drill/swim by 25)
100 kick @ 2:45
100 kick @ 2:45
200 swim @ 3:45
100 kick @ 2:45
200 swim @ 3:45
300 pull @ 5:30
100 kick @ 2:45
200 swim @ 3:45
300 pull @ 5:30
400 free/non-free by 50 w/:30 rest
400 NO Walls w/:30 rest
100 cool down
*3500 Total*

C:
600 warm up (200 free/100 non-free, repeat)
4x75 w/:15 rest (kick/drill/swim by 25)
2 x [100 kick w/:15 rest
200 swim w/:15 rest
300 pull w/:15 rest]
300 NO Walls w/:30 rest
100 cool down
*2500 Total*