A:
500 choice warm up
8x75 @ 1:20 (kick/drill/swim by 25)
8x50 @ :60 (with Band only)
4x300 swim @ 5:30 (descend 1-4)
4x300 pull @ 5:30 (descend 1-4)
300 cool down (50 back/50 swim)
*4200 total*

B:
500 choice warm up
8x75 @ 1:45 (kick/drill/swim by 25)
8x50 @ 1:15 (with Band only)
4x200 swim @ 3:45 (descend 1-4)
4x200 pull @ 3:45 (descend 1-4)
300 cool down (50 non-free/50 swim)
*3400 total*

C:
400 choice warm up
4x75 w/:15 rest (kick/drill/swim by 25)
4x50 w/:15 rest (with Band only)
3x200 swim w/:20 rest (descend 1-4)
3x200 pull w/:20 rest (descend 1-4)
300 cool down (50 non-free/50 swim)
*2400 total*