A:
500 warm up choice
6x100 pull (2 @ 1:40, 2 @ 1:30, 2 @ 1:20)
10x50 @ :60 (one kick strong , one swim smooth)
main set:
100 @ 1:20, 100 @ 1:30
200 @ 2:40, 100 @ 1:30
300 @ 4:00, 100 @ 1:30
200 @ 2:40, 100 @ 1:30
100 @ 1:20, 100 @ 1:30
600 easy with fins (3/5/7 breathing pattern by 50)
main set #2:
5x(100IM @ 1:45, 50 recovery @ :50)
200 cool down
*4600 Total*

B:
400 warm up
6x100 pull (2 @ 2:00, 2 @ 1:50, 2 @ 1:40)
10x50 (one kick @ 1:30 strong , one swim @ :60 smooth)
main set:
100 @ 1:45, 50 @ 1:30
200 @ 3:30, 50 @ 1:30
100 @ 1:45, 50 @ 1:30
200 @ 3:30, 50 @ 1:30
100 @ 1:45, 50 @ 1:30
200 @ 3:30, 50 @ 1:30
300 easy with fins (3/5/7 breathing pattern by 50)
200 cool down

C:
300 warm up choice
6x100 pull w/ :30 rest
10x50 with fins @ 1:30 (1 kick, 1 swim)
main set:
4x(100 @ 2:30, 50 @ 1:30)
3x100 w/:30 sec rest (50 drill, 50 swim)
100 cool down
*2400 Total*