A:
500 choice warm up
12x50 (3: kick @ 1:05, 3: descend stroke count @ :55, repeat)
6x25 @ :30 drill (finger tip drag drill)
6x75 @ 1:20 swim (descend 1-3, 4-6)
6x25 @ :40 drill (single arm drill)
6x75 @ 1:10 swim (all strong)
6x25 @ :30 drill (catch up/stick drill)
6x75 @ 2:00 swim (ALL RACE!!)
6x25 @ :30 pull (smooth)
6x75 @ 1:05 pull (strong)
6x25 @ :30 pull (breathing every 5)
6x75 @ 1:00 pull (FAST!)
200 cool down
*4300 Total*

B:
500 choice warm up
6x50 (3: kick @ 1:20, 3: descend stroke count @ 1:05)
6x25 @ :40 drill (finger tip drag drill)
6x75 @ 1:30 swim (descend 1-3, 4-6)
6x25 @ :40 drill (single arm drill)
6x75 @ 1:20 swim (all strong)
6x25 @ :40 drill (catch up/stick drill)
6x75 @ 2:00 swim (ALL RACE!!)
6x25 @ :40 pull (smooth)
6x75 @ 1:20 pull (FAST!)
200 cool down
*3400 Total*

C:
400 choice warm up
6x25 kick w/:20 sec rest
6x25 descend stroke count 1-6, w/:20 sec rest
6x25 @ :50 drill (finger tip drag drill)
6x75 w/:30 sec rest (swim, descend effort 1-3, 4-6)
6x25 @ :50 drill (single arm drill)
6x75 w/:45 rest (swim FAST!!)
6x25 @ :45 pull (smooth)
6x75 w/:30 rest (pull strong)
100 cool down
*2600 Total*