A:
500 choice warm up
8x75 @ 1:20 (kick/drill/swim by 25, reverse IM order)
6x150 swim @ 2:10 (rotating fast 50)
6x50 @ :50 (descend stroke count 1-6)
500 swim (No Walls!)
6x50 @ :50 (25 Tarzan drill/25 swim)
4x200 @ 3:00 (100 IM/100 free)
4x75 @ 1:45 (25 Frog/50 swim)
100 cool down
*4300 Total*

B:
500 choice warm up
6x75 @ 1:45 (kick/drill/swim by 25)
6x150 swim @ 2:50 (rotating fast 50)
4x50 @ :60 (descend stroke count 1-4)
400 swim (No Walls!)
4x50 @ :60 (25 Tarzan drill/25 swim)
4x150 pull @ 2:45 (descend 1-4)
150 as 25 Frog/50 swim, repeat
100 cool down
*3500 Total*

C:
400 choice warm up
4x75 w/:15 rest (kick/drill/swim by 25)
6x150 swim w/:20 rest (rotating fast 50)
4x50 w/:15 rest (descend stroke count 1-4)
300 swim (No Walls!)
4x50 @ :60 (25 Tarzan drill/25 swim)
150 as 25 Frog/50 swim, repeat
*2400 Total*