A:
3x300 w/:30 rest (200 swim, 100 kick)
6x150 (odds: @ 2:30, descend stroke count by 1 stroke each 50; evens: @ 2:15, descend effort by 50)
Main set:
40x50
(16 @ :45, every 4th 50 FAST
Extra :60 rest
12 @ :50, every 3rd 50 FAST
Extra :60 rest
8 @ :55, every other 50 FAST
Extra :60 rest
4 @ :60 ALL FAST!!!)
400 smooth (100 w/buoy, 100 swim, repeat)
*4200 Total*

B:
3x200 w/:30 rest (150 swim, 50 kick)
6x100 (odds: @ 2:00, descend stroke count by 1 stroke each 25; evens: @ 1:50, descend effort by 25)
Main set:
30x50
(12 @ :50, every 4th 50 FAST
Extra :60 rest
9 @ :55, every 3rd 50 FAST
Extra :60 rest
6 @ :60, every other 50 FAST
Extra :60 rest
3 @ 1:10 ALL FAST!!!)
400 smooth (100 w/buoy, 100 swim, repeat)
*3100 Total*

C:
3x150 w/:60 rest (100 swim, 50 kick)
4x100 (odds: @ 3:00, descend stroke count by 1 stroke each 25; evens: @ 2:30, descend effort by 25)
Main set:
20x50
(8 @ :60, every 4th 50 FAST
Extra 1:30 rest
6 @ 1:10, every 3rd 50 FAST
Extra 1:30 rest
4 @ 1:20, every other 50 FAST
Extra 1:30 rest
2 @ 1:30 ALL FAST!!!)
400 smooth (100 w/buoy, 100 swim, repeat)
*2250 Total*