A:
900 warm up 3x(200 swim, 50 kick, 50 drill)
10x50 swim @:55
12x25 @:30 4x(2 drill, 1 build)
4x75 @ 1:20 (25 easy, 25 extra kick, 25 fast)
4x: (100 smooth @ 1:45
75 build @ 1:20
50 fast @ 1:00
25 all out @ :40)
50 easy recovery
400 pull smooth
6x25 @ :30 build
6x50 @ 1:00 3x(1 fast, 1 easy)
200 cool down
*4100 Total*

B:
600 warm up 2x(200 swim, 50 kick, 50 drill)
6x50 swim @:1:05-1:10
12x25 @:45 4x(2 drill, 1 build)
4x75 @ 1:45 (25 easy, 25 extra kick, 25 fast)
2x: (100 smooth @ 2:15
75 build @ 1:45
50 fast @ 1:00
25 all out @ :45)
100 easy recovery
400 pull smooth
200 cool down
*2700 Total*

C:
300 warm up as: 200 swim, 50 kick, 50 drill
4x50 swim with :30 rest
12x25 @:60 4x(2 drill, 1 build)
4x75 @ 1:20 (25 easy, 25 extra kick, 25 fast)
200 pull smooth
100 cool down
*1400 Total*