A:
1000 Choice warm up
2x100 pull @ 1:20
2x50 pull @ :45
2x150 pull @ 2:10
2x50 pull @ :45
2x200 pull @ 2:50
2x50 pull @ :45
20x25 swim @ :20 (Make them!!)
8x75 @ 1:10 (back/breast/free)
600 w/Fins (100 swim/50 kick)
200 cool down
*4100 Total*

B:
800 Choice warm up
2x100 pull @ 1:50
2x50 pull @ :55
2x150 pull @ 2:45
2x50 pull @ :55
2x200 pull @ 3:40
2x50 pull @ :55
20x25 swim @ :30 (All FAST!)
600 w/Fins (100 swim/50 kick)
200 cool down
*3300 Total*


C:
600 Choice warm up
3 x [2x150 pull w/:20 rest (smooth)
     2x50 pull w/:10 rest (FAST!)]
300 w/Fins (100 swim/50 kick)
200 cool down
*2300 Total*