A:
9x100 warm up (3 @ 1:45, 3@ 1:40, 3 @ 1:30)
12x50 w/fins @ :50 (1 kick/1 swim)
20x25 @ :30 (2 drill, 1 easy swim, 1 fast swim)
5 x [150 pull @ 2:15
100 swim @ 1:30 (3/5 breathing)
50 FAST @ 1:00]
20x25 @ :40 IM order (2 drill, 1 free, 2 swim)
200 cool down
*4700 Total*

B:
8x100 warm up (4 @ 2:00, 4 @ 1:50)
10x50 w/fins @ :55 (1 kick/1 swim)
12x25 @ :40 (2 drill, 1 easy swim, 1 fast swim)
4 x [150 pull @ 3:00
100 swim @ 2:00 (3/5 breathing)
50 FAST @ 1:00]
18x25 @ :45 (2 drill, 2 non-free, 2 free)
200 cool down
*3400 Total*

C:
5x100 warm up w/:30 sec rest
8x50 w/fins w/:20 sec rest (1 kick/1 swim)
12x25 w/:15 sec rest (2 drill, 1 easy swim, 1 fast swim)
3 x [150 pull w/:30 rest
100 swim w/:30 rest (3/5 breathing)
50 FAST w/:30 rest]
100 cool down
*2200 Total*