A:
800 warm up with fins
7x100 @ 1:40 (kick/swim/drill/swim by 25)
3x200 @ 3:00 pull (negative split at the 100)
10x50 @ :45 pull (strong)
4x100 swim @ 1:30 (descend 1-4)
4x75 @ 1:05 (3/5/7 breathing pattern by 25)
4x25 @ :60 (shooters...streamline & kick off the wall , no breathing, as far as possible, then swim easy to the wall)
200 cool down
*3800 Total*

B:
500 warm up with fins
5x100 @ 2:15 (kick/swim/drill/swim by 25)
3x100 @ 2:00 pull (negative split at the 50)
6x50 @ :60 pull (strong)
4x100 swim @ 2:00 (descend 1-4)
4x50 @ 1:05 (3/5 breathing pattern by 25)
4x25 @ :60 (shooters...streamline & kick off the wall , no breathing, as far as possible, then swim easy to the wall)
200 cool down
*2500 Total*

A:
300 warm up with fins
8x50 w/:60 (4 as kick/swim; 4 as drill/swim by 25)
3x50 @ 2:00 pull
6x25 @ :60 pull (strong)
4x25 swim @ :60 (descend 1-4)
4x50 @ 2:15 (3/5 breathing pattern by 25)
100 cool down
*1400 Total*