A:
500 Choice
500 Pull
500 Kick
12x25 @ :30 (1 Drill/1 build/1 FAST!)
5x150 @ 2:00 swim (descend 1-5)
5x125 @ 2:00 swim (all FAST!)
200 easy/recovery
400 Pull (3/5 breathing pattern by 50)
10x25 RACE!! @ :45
200 cool down
*4300 total*

B:
400 Choice
400 Pull
400 Kick w/fins
12x25 @ :40 (1 Drill/1 build/1 FAST!)
5x100 @ 2:00 swim (descend 1-5)
5x75 @ 2:00 swim (all FAST!)
200 easy/recovery
400 Pull (3/5 breathing pattern by 50)
10x25 RACE!! @ :45
200 cool down
*3400 total*

C:
300 Choice
300 Pull
100 Kick
12x25 w/:15 rest (1 Drill/1 build/1 FAST!)
5x100 w/:15 rest swim (descend 1-5)
5x50 w/:30 rest swim (all FAST!)
100 easy/recovery
300 Pull (3/5 breathing pattern by 50)
6x25 RACE!! w/:30 rest
100 cool down
*2400 total*