A:
5 minute choice warm up
4x150 @ 2:45 (50 kick/50 drill/50 swim)
4x500 @ 6:45 (25 FAST/100 smooth, repeat)
50 easy/recovery
2 x [4x50 w/band only @ 1:05
     3x100 pull @ 1:30 (descend 1-3)]
300 cool down (50 kick/100 swim, repeat)
*4300 Total*

B:
5 minute choice warm up
4x150 @ 3:15 (50 kick/50 drill/50 swim)
4x400 @ 7:15 (25 FAST/75 smooth, repeat)
50 easy/recovery
2 x [2x50 w/band only @ 1:20
     3x100 pull @ 1:50 (descend 1-3)]
200 cool down (50 kick/50 non-free/100 swim)
*3500 Total*

C:
5 minute choice warm up
3x150 w/fins w/:20 rest (50 kick/50 drill/50 swim)
4x300 w/:30 rest (25 FAST/75 smooth, repeat)
4x75 pull w/:15 rest (descend 1-4)
200 cool down (50 kick/50 non-free/100 swim)
*2400 Total*