A:
400 Choice/100 Kick w/:20 rest
300 Pull/100 Kick w/:20 rest
200 IM/100 Kick w/:20 rest
100 Drill/100 Kick w/:20 rest
20x25 swim (2 FAST! @ :20/ 2 easy @ :30)
8x150 @ 2:15 (25 Kick/25 Sailboat drill/100 Build)
10x25 swim @ :30 (Start in middle of pool, climb out at wall & Dive back in)
5x100 swim @ 2:00 (RACE! from a dive!)
300 cool down
*4100 Total*

B:
400 Choice/100 Kick w/:20 rest
300 Pull/100 Kick w/:20 rest
200 non-free/100 Kick w/:20 rest
100 Drill/100 Kick w/:20 rest
16x25 swim (2 FAST! @ :30/ 2 easy @ :40)
4x150 @ 3:00 (25 Kick/25 Sailboat drill/100 Build)
8x25 swim @ :30 (Start in middle of pool, climb out at wall & Dive back in)
4x100 swim @ 2:00 (RACE! from a dive!)
300 cool down
*3300 Total*

C:
400 Choice/100 Kick w/:20 rest
300 Pull/100 Kick w/:20 rest
200 non-free/100 Kick w/:20 rest
100 Drill/100 Kick w/:20 rest
12x25 swim w/:15 rest (2 FAST!/2 easy)
8x25 swim w/:10 rest (Start in middle of pool, climb out at wall & Dive back in)
3x100 swim w/:60 rest (RACE! from a dive!)
100 cool down
*2300 Total*