A:
500 warm up
6x100 @ 2:00 (50 kick, 50 drill)
2x250 @ 3:30 (200 smooth pull, :5 sec rest, 50 build swim)
6x75 @ 1:05 (3/5/7 breathing pattern)
4x125 @ 2:00 (75 easy pull @ 1:00, 50 FAST swim @ 1:00)
6x50 @ :50 (descend stroke count 1-6)
5x100 @ 1:40 (50 easy pull on :40, 50 FAST swim on :60)
6x25 @ :30 recovery swim
10x50 @ :60 (odds are FAST in IM order with 2 freestyle...evens are recovery)
300 cool down
*4300 Total*

B:
400 warm up
5x100 @ 2:30 (50 kick, 50 drill)
2x200 @ 3:45 (200 smooth pull, :5 sec rest, 50 build swim)
4x75 @ 1:20 (5/3/5 breathing pattern)
4x100 @ 2:30 (50 easy pull @ 1:00, 50 FAST swim @ 1:30)
5x50 @ 1:00 (descend stroke count 1-6)
4x100 @ 2:15 (easy pull)
8x50 @ 1:10 (odds are FAST, evens are recovery)
200 cool down
*3200 Total*


C:
300 warm up
8x50 w/:30 rest (50 kick, 50 drill, repeat)
2x100 @ 3:00 (50 smooth pull, :5 sec rest, 50 build swim)
4x50 @ 1:20 (3/5 breathing pattern)
2x100 @ 2:30 (50 easy pull @ 1:00, 50 FAST swim @ 1:30)
5x50 @ 1:00 (descend stroke count 1-5)
3x100 @ 2:30 (easy pull)
8x50 @ 1:10 (odds are FAST, evens are recovery)
200 cool down
*2400 Total*