A:
4x150 w/:10 rest (100 Swim/50 Kick)
400 pull (with buoy and BAND)
10x25 @ :30 (1 Drill/1 Build, repeat)
10x25 @ :30 (1 easy/1 FAST!)
200 recovery pull
10x50 @ :50 (1 easy/1 FAST)
200 recovery pull
6x75 @ 1:15 IM order (25 Kick/25 Drill/25 Swim)
6x100 @ 1:30 (1 easy/1 FAST!)
300 recovery pull
200 cool down
*4000 total*

B:
4x150 w/:10 rest (100 Swim/50 Kick)
400 pull (with buoy and BAND)
10x25 @ :40 (1 Drill/1 Build, repeat)
10x25 @ :40 (1 easy/1 FAST!)
200 recovery pull
10x50 @ 1:10 (1 easy/1 FAST)
200 recovery pull
6x100 @ 2:15 (1 easy/1 FAST!)
200 cool down
*3200 total*

C:
4x150 w/:10 rest (100 Swim/50 Kick)
10x25 w/:10 rest (1 Drill/1 Build, repeat)
10x25 w/:10 rest (1 easy/1 FAST!)
200 recovery pull
6x50 w/:15 rest (1 easy/1 FAST)
200 recovery pull
4x100 w/:20 rest (1 easy/1 FAST!)
100 cool down
*2300 total*