A:
600 warm up 2x(200 free, 100 IM drill)
8x75 kick/drill/swim (IM order, twice through)
3 times:
(200 pull freestyle @3:00, 2x100 IM @1:40)
3x50 with band @:60
4x75 free @ 1:20, descend 1-4
3 times:
(100 free @ 1:30, 2x50 @ :50 fly/back, breast/free)
3x50 with band
200 cool down

B:
400 warm up (300 free, 100 choice)
6x75 kick/drill/swim
2 times:
(150 pull freestyle @3:00, 2x100 free @1:45)
4x75 free @ 1:40, 3/5/3 breathing pattern by 25
2 times:
(100 free @ 1:50, 2x50 @ 1:00 free)
100 cool down

C:
200 warm up
4x75 kick/drill/swim
3 times:
(100 pull w/:30 rest, 2x50 swim w/:20 rest)
300 with fins (100 swim/100 kick/100 swim)
100 cool down