A:
500 swim, 400 pull, 300 kick, 200 IM Drill, 100 Tarzan drill
15x100 swim (5 @ 1:30, 5 @ 1:25, 5 @ 1:20)
50 easy
8x100 IM (4 @ 1:45, 4 @ 1:40)
6x100 pull @ 1:30 (breathing pattern is every 5)
200 cool down
*4650 Total*

B:
500 swim, 400 pull, 300 kick, 200 Drill, 100 Tarzan drill
12x100 swim (4 @ 2:00, 4 @ 1:50, 4 @ 1:45)
50 easy
8x100 pull @ 2:00 (3/5 breathing pattern by 50)
100 cool down
*3650 Total*

C:
400 swim
300 pull
200 kick
100 Drill
9x100 swim w/:15 sec rest(1 easy, 1 medium, 1 STRONG, repeat)
50 easy
8x50 w/:20 sec rest (free/non-free by 25)
100 cool down
*2450 Total*