A:
500 choice warm up
24x25 @ :40 (2 kick, 2 drill, 2 swim...IM order)
6x100 IM swim @ 1:45
12x25 @ :30 (2 drill, 1 build)
12x75 @ 1:30 4x(1 easy free, 1 smooth IM, 1 FAST Free)
6x100 free pull @ 1:30
12x50 pull @ :50 (descend 1-4)
200 cool down
*4300 Total*

B:
500 choice warm up
18x25 @ :40 (2 kick, 2 drill, 2 swim)
5x100 free swim @ 1:45
12x25 @ :40 (2 drill, 1 build)
12x75 @ 1:45 4x(1 easy free, 1 drill, 1 FAST Free)
5x100 free pull @ 2:00
200 cool down
*3300 Total*

C:
500 choice warm up
18x25 @ :50 (2 kick, 2 drill, 2 swim)
5x100 free swim w/:30 sec rest
12x25 @ :45 (2 drill, 1 build)
6x75 w/:30 rest 2x(1 easy free, 1 drill, 1 FAST Free)
4x100 free pull @ 2:00
100 cool down
*2300 Total*