A:
600 choice warm up with fins
12x50 @ :60 w/fins (odds: kick on board; evens: underwater kick as far as possible)
20x25 @ :30 5x(2 drill, 1 easy swim, 1 fast swim)
20x50 (fast @ :45, easy @ 1:15) (1 fast, 1ez, 2 fast, 1 ez, 3 fast, 1 ez, 4 fast, 1 ez, 5 fast, 1 ez)
5x150 @ 2:15 (smooth pull)
8x50 (fast @ :45, easy @ 1:15) 4x(1 fast, 1 easy)
200 cool down
*4100 Total*

B:
600 choice warm up with fins
10x50 @ 1:15 w/fins (odds: kick on board; evens: underwater kick as far as possible)
16x25 @ :40 4x(2 drill, 1 easy swim, 1 fast swim)
14x50 (fast @ 1:00, easy @ 1:30) (1 fast, 1ez, 2 fast, 1 ez, 3 fast, 1 ez, 4 fast, 1 ez)
5x100 @ 2:00 (smooth pull)
8x50 (fast @ :60, easy @ 1:30) 4x(1 fast, 1 easy)
200 cool down
*3300 Total*

C:
500 choice warm up with fins
8x50 w/:30 rest w/fins (odds: kick on board; evens: underwater kick as far as possible)
12x25 w/:20 rest 3x(2 drill, 1 easy swim, 1 fast swim)
10x50 w/:45 sec rest 5x(1 fast, 1 easy)
4x100 w/:30 rest (smooth pull)
200 cool down
*2300 Total*