A:
800 choice warm up
8x50 @ :60 (25 kick/25 build)
2x400 pull @ 5:45 (negative split @ 200 wall)
4x50 @ :45 (strong effort)
2x300 swim @ 5:00 (no walls/Turn @ the "T")
4x100 @ 1:20 (strong effort)
2x200 @ 3:00 (descend by 50)
4x150 @ 2:20 (100 RACE, rest :05, 50 recovery)
200 cool down
*4400 total*

B:
600 choice warm up
8x50 @ 1:15 (25 kick/25 build)
2x300 pull @ 5:45 (negative split @ 150 wall)
4x50 @ :55 (strong effort)
2x200 swim @ 4:30 (no walls/Turn @ the "T")
3x100 @ 1:50 (strong effort)
4x150 @ 3:30 (75 RACE, rest :05, 75 recovery)
200 cool down
*3300 total*

C:
500 choice warm up
8x50 w/:15 rest (25 kick/25 build)
2x300 pull w/:30 rest (negative split @ 150 wall)
4x50 w/:15 rest (strong effort)
2x200 swim w/:30 rest (no walls/Turn @ the "T")
200 cool down
*2300 total*