A:
500 (200 swim/50 kick, repeat)
300 Pull (3/5/3 breathing pattern by 100)
200 Kick (50 easy/50 FAST, repeat)
3x300 swim @ 4:20 (build to FAST)
50 easy/recovery kick w/:30 rest
4x200 pull @ 2:50 (build to FAST!)
50 easy/recovery kick w/:30 rest
5x100 swim @ 1:25 (build to FAST!)
50 easy/recovery kick w/:30 rest
8x50 pull @ :45 (all strong effort)
50 easy/recovery kick w/:30 rest
300 cool down (50 non-free/100 free, repeat)
*4100 total*

B:
500 (200 swim/50 kick, repeat)
300 Pull (3/5/3 breathing pattern by 100)
100 Kick (50 easy/50 FAST)
2x300 swim @ 5:45 (build to FAST)
50 easy/recovery kick w/:30 rest
3x200 pull @ 3:50 (build to FAST!)
50 easy/recovery kick w/:30 rest
4x100 swim @ 1:55 (build to FAST!)
50 easy/recovery kick w/:30 rest
6x50 pull @ :55 (all strong effort)
50 easy/recovery kick w/:30 rest
300 cool down (50 non-free/100 free, repeat)
*3300 total*

C:
400 (150 swim/50 kick, repeat)
200 Pull (3/5/3/5 breathing pattern by 50)
100 Kick (50 easy/50 FAST)
2x300 swim w/:45 rest (build to FAST)
50 easy/recovery kick w/:30 rest
2x200 pull w/:30 rest (build to FAST!)
50 easy/recovery kick w/:30 rest
3x100 swim w/:20 rest (build to FAST!)
300 cool down (50 non-free/100 free, repeat)
*2400 total*