A:
500 warm up
6x50 @ :50 pull
6x75 @ 1:10 pull
6x100 @ 1:25 pull
8x25 @ :30 swim build
main set:
14x50 swim as 1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy (fast @ :45, easy @ :60)
400 w/fins (3/5/7/9 breathing pattern by 50, repeat)
9x50 kick as 1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy (fast @ :60, easy @ 1:30)
300 w/fins (3/5/7 breathing pattern by 50, repeat)
4x100 @ 2:00 (go as fast as you can for as long as you can without breathing! when you breathe, go easy for remainder of 100)
200 cool down
*4500 Total*

B:
400 warm up
6x50 @ :60 pull
6x75 @ 1:25 pull
6x100 @ 1:50 pull
8x25 @ :30 swim build
main set:
14x50 swim as 1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy (fast @ :60, easy @ 1:30)
300 w/fins (3/5/7 breathing pattern by 50, repeat)
6x50 kick as 1 fast, 1 easy, 2 fast, 1 easy, 1 fast, (fast @ 1:30, easy @ 2:00)
200 cool down
*3400 Total*

C:
300 warm up
4x50 w/:20 rest pull
4x75 w/ :30 rest pull
4x100 w/:40 rest pull
6x25 @ :45 swim build
main set:
9x50 swim as 1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy (fast @ 1:20, easy @ 2:00)
200 w/fins (3/5 breathing pattern by 50, repeat)
100 cool down
*2100 Total*