A:
600 warm up (2x: 200 swim/100 kick)
6x75 @ 1:15 (2 w/first 25 Fast, 2 w/2nd 25 fast, 2 w/third 25 fast)
8x50 @ :60 w/fins (25 underwater kick, 25 easy swim)
400 w/fins (50 dolphin kick on back, 50 easy swim)
50 easy NO fins
5 x [100 pull @ 1:30 (smooth)
50 swim @ :50 (build)
50 FAST! @ 1:10 (race!]
50 easy recovery
300 no fins (50 dolphin kick, 50 easy swim)
5x100 @ 1:40 (50 w/ stick, 50 swim DPS)
8x25 @ :45 (SPRINT as far as you can with no breath! then swim remainder of 25 easy)
200 cool down
*4100 Total*

B:
600 warm up (2x: 200 swim/100 kick)
6x75 @ 1:30 (2 w/first 25 Fast, 2 w/2nd 25 fast, 2 w/third 25 fast)
8x50 @ 1:10 w/fins (25 underwater kick, 25 easy swim)
50 easy NO fins
5 x [100 pull @ 1:45 (smooth)
50 swim @ :60 (build)
50 FAST! @ 1:15 (race!]
50 easy recovery
5x100 @ 1:40 (50 w/ stick, 50 swim DPS)
8x25 @ :45 (SPRINT as far as you can with no breath! then swim remainder of 25 easy)
200 cool down
*3400 Total*

C:
600 warm up (2x: 200 swim/100 kick)
6x75 w/:30 sec rest (2 w/first 25 Fast, 2 w/2nd 25 fast, 2 w/third 25 fast)
6x50 w/:20 sec rest w/fins (25 underwater kick, 25 easy swim)
50 easy NO fins
3 x [100 pull w/:15 (smooth)
50 swim w/:15 (build)
50 FAST! w/:30 rest (race!]
50 easy recovery
3x100 w/:20 sec rest (50 w/ stick, 50 swim DPS)
8x25 @ :60 (SPRINT as far as you can with no breath! then swim remainder of 25 easy)
100 cool down
*2600 Total*