A:
600 warm up (4x: 100swim/50 kick)
6x75 @ 1:20 (kick/drill/swim by 25)
6x50 @ :55 (odds: fly/back, evens: breast/free)
6x25 @ :30 (descend 1-3)
2 x [5x100 swim (1 @ 1:30, 1@ 1:25, 1@ 1:20, 1@ 1:15, 1@ 1:10)
50 easy
200 pull (3/5 breathing pattern by 50)]
RELAYS & SPRINTS
200 cool down

B:
600 warm up (4x: 100swim/50 kick)
6x75 @ 1:40 (kick/drill/swim by 25)
6x50 @ 1:05 (non-free/free by 25)
6x25 @ :40 (descend 1-3)
2 x [4x100 swim (1 @ 1:50, 1@ 1:45, 1@ 1:40, 1@ 1:35)
50 easy
200 pull (3/5 breathing pattern by 50)]
RELAYS & SPRINTS
200 cool down

C:
450 warm up (3x: 100swim/50 kick)
4x75 w/:20 rest (kick/drill/swim by 25)
4x50 w/:15 rest (non-free/free by 25)
4x25 w/:10 rest (descend 1-4)
2 x [3x100 swim w/:20 rest
50 easy
200 pull (3/5 breathing pattern by 50)]
RELAYS & SPRINTS
100 cool down