A:
1000 warm up with fins
12x50 kick (1 fast on 1:00, 1 easy on 1:10)
4x200 swim on 3:00 (negative split at 100 wall)
500 pull
6x150 on 2:20 (100 smooth, :5 rest, 5 fast)
8x25 on :40 2x(3 breaths, 2 breaths, 1, 0...by 25)
200 cool down
*4200 Total

B:
800 warm up with fins
8x50 kick on 1:30
4x150 swim on 3:00 (negative split at 75 wall)
300-400 pull
6x100 (75 smooth, :5 rest, 25 fast)
200 cool down
*3000 Total

C:
200 warm up
6x50 kick with fins (:30 rest)
6x50 swim (negative split at 25 wall)
200 pull
6x50 swim (25 easy, :5 rest, 25 fast)
100 cool down
*1400 Total