A:
400 swim choice
300 pull easy
200 kick choice
100 drill
8x50 @ :60 (25 fast, 25 easy, kick on wall until :60)
20x50 (fast @ :40, ez @ :60) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez, 5 fast, 1ez)
5x100 @ 1:40 (pull, breathing every 5)
14x75 (fast @ :60, ez @ 1:30) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
5x100 @ 1:40 (pull, breathing every 5)
200 cool down
*4600 Total*

B:
400 swim choice
300 pull easy
200 kick choice
100 drill
8x50 @ 1:10 (25 fast, 25 easy, kick on wall until 1:10)
14x50 (fast @ :50, ez @ 1:10) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
4x100 @ 2:00 (pull, breathing 3/5 by 25)
9x75 (fast @ 1:15, ez @ 2:00) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez)
4x100 @ 2:00 (pull, breathing 3/5 by 25)
200 cool down
*3800 Total*

C:
200 swim choice
200 pull easy
200 kick choice
200 freestyle drill
6x50 (swim 50, kick on wall for :15 seconds, rest :15 seconds, repeat)
12x50 w/:20 rest (2 swim, 2 pull, repeat)
6x75 w/:30 rest (25 easy swim, 25 drill, 25 FAST)
200 cool down
*2300 Total*