A:
600 choice warm up
20x50 (4 swim @ :50, 4 kick @ 1:00, 4 swim, 4 drill @ :55, 4 swim)
3x300 pull @ 4:15 (3/5/7 breathing pattern by 50)
5x200 free swim @ 3:00 (descend 1-5! FAST on the last one!)
50 easy recovery
10x100 (odds: free @ 1:30, evens: IM @ 1:45)
200 cool down
*4750 Total*

B:
500 choice warm up
16x50 (4 kick @ 1:15, 4 swim @ 1:00, 4 drill @ 1:05, 4 swim @ 1:00)
3x300 pull w/:30 sec rest (3/5/7 breathing pattern by 50)
4x200 free swim @ 4:00 (descend 1-4! FAST on the last one!)
50 easy recovery
6x100 (25 drill, 75 stroke focus)
200 cool down
*3850 Total*

C:
400 choice warm up
12x50 w/:20 sec rest (4 kick, 4 drill, 4 swim)
3x200 pull w/:30 sec rest (3/5 breathing pattern by 50)
5x100 free swim w/:45 sec rest (descend 1-5! FAST on the last one!)
50 easy recovery
3x100 (25 drill, 75 stroke focus)
100 cool down
*2550 Total*