A:
800 warm up (SKPS - 200 each of Swim, Kick, Pull, Swim)
8x50 drill @ :60
main set:
100 @ 1:40
100, 200, 100 @ 1:35
100, 200, 300, 200, 100 @ 1:30
100, 200, 300, 400, 300, 200, 100 @ 1:25
100 easy/recovery
6x100 w/fins (50kick/50swim) w/:20-:30 rest
200 cool down
*4800 Total*

B:
600 warm up (SKPS - 150 each of Swim, Kick, Pull, Swim)
8x50 drill @ 1:10
main set:
100 @ 2:00
100, 200, 100 @ 1:55
100, 200, 300, 200, 100 @ 1:50
3x100 w/fins (50kick/50swim) w/:20-:30 rest
200 cool down
*2900 Total*

C:
400 warm up (SKPS - 100 each of Swim, Kick, Pull, Swim)
8x50 drill w/:30-:45 rest
main set:
12x100 swim; intervals are: 3 x 100s @ 3:00, 3 x 100s @ 2:50, 3 x 100s@ 2:40, 3 x 100s @ 2:30)
3x100 w/fins(50kick/50 swim) w/:45 rest
100 cool down
*2400 Total*