A:
500 warm up
8x75 @ 1:20 (kick/drill/swim by 25)
4x[150 swim steady @ 2:15
100 kick FAST @ 2:15
50 recovery @ :60]
200-300 pull
4x[100 swim steady @ 1:30
50 kick FAST @ 1:15
50 recovery @ :60]
200-300 pull
4x[50 swim steady :45
25 kick FAST @ :45
50 recovery @ :60]
200-300 pull
200 cool down
*4700 Total*

B:
400 warm up
6x75 @ 1:45 (kick/drill/swim by 25)
3x[150 swim steady @ 2:45
100 kick FAST @ 2:45
50 recovery @ :60]
200 pull
3x[100 swim steady @ 2:00
50 kick FAST @ 1:30
50 recovery @ :60]
200 pull
3x[50 swim steady :60
25 kick FAST @ :45
50 recovery @ :60]
200 pull
100 cool down
*3500 Total*

C:
300 warm up
4x75 w/:30 sec rest (kick/drill/swim by 25)
4x[100 swim steady w/:30 rest
50 kick FAST w/:10 rest
50 recovery w/:60 rest]
200 pull
4x[50 swim steady w/:30 rest
25 kick FAST w/:10 rest
50 recovery w/:60 rest]
200 pull
100 cool down
*2400 Total*