A:
500 warm up
10x50 kick/drill by 25 @ :60
16x25 @:30 (descend 1-4, 5-8, etc)
main set:
1x 150 fast, 100 easy (both on 2:00)
2x 100 fast, 75 easy (all on 1:20)
4x 50 fast, 25 easy (all on :40)
3x200 pull smooth w/ :20 rest
8x50 as 4x(1 fast on :40, 1 easy on 1:00)
6x100 swim w/fins @1:30
200 cool down
*4100 Total*

B:
400 warm up
8x50 kick/drill by 25 @ 1:30
12x25 @:40 (descend 1-4, 5-8, etc)
main set:
1x 100 fast, 100 easy (both on 2:00)
2x 75 fast, 50 easy (all on 1:30)
4x 50 fast, 25 easy (all on :60)
4x100 pull smooth w/ :20 rest
4x50 as 2x(1 fast on :40, 1 easy on 1:00)
5x50 swim w/fins on :60
100 cool down
*2800 Total*

C:
200 warm up
6x50 kick/drill by 25 w/:60 rest
8x25 @:50 (descend 1-4, 5-8, etc)
4x 25 fast, :15 rest 50 easy, :30 rest
1x200 pull smooth w/ :20 rest
100 cool down
*1300 Total*