A:
500 Choice, 400 Pull, 300 IM (25 Kick/25 Drill/25 Swim), 200 Kick, 100 Drill
8x25 @ :30 (25 Fast/25 Ez)
6x50 swim @ :45
100 ez with pull buoy
5x50 swim @ :40
100 ez with pull buoy
4x50 swim @ :35
100 ez with pull buoy
300 swim w/No Walls
8x75 @ 1:10 (25 Fast, start under flags/50 ez)
8x75 @ 1:15 (25 Kick FAST!/50 swim)
200 cool down
*4400 total*

B:
500 Choice, 400 Pull, 300 no walls, 200 Kick, 100 Drill
8x25 @ :40 (25 Fast/25 Ez)
4x50 swim @ :55
100 ez with pull buoy
4x50 swim @ :50
100 ez with pull buoy
4x50 swim @ :45
200 swim w/No Walls
4x75 @ 1:30 (25 Fast, start under flags/50 ez)
4x75 @ 1:45 (25 Kick FAST!/50 swim)
200 cool down
*3500 total*

C:
400 Choice, 300 Pull, 200 no walls, 100 Kick
8x25 w/:10 rest (25 Fast/25 Ez)
200 swim w/No Walls
6x75 w/:20 rest (25 Fast, start under flags/50 ez)
6x75 w/:20 rest (25 Kick FAST!/50 swim)
200 cool down
*2500 total*