A:
800 SKPS (200 each: swim, kick, pull, swim)
8x50 pull @ :50
2x200 negative split @ 3:10
4x100 fast @ 1:30
300 pull smooth
2x150 negative split @ 2:00
3x100 fast @ 1:30
200 pull smooth
2x100 negative split @ 1:40
2x100 fast @ 1:30
100 pull easy
1x100 negative split @ 2:00
1x100 all out FAST!!
100 easy recovery
10x50 @ :50 (descend stroke count 1-5 & 6-10)
100 cool down
*4500 Total*

B:
600 SKPS (150 each: swim, kick, pull, swim)
6x50 pull @ :60
2x150 negative split @ 2:45
3x100 fast @ 1:50
200 pull smooth
2x100 negative split @ 2:00
2x100 fast @ 1:50
100 pull easy
1x100 negative split @ 2:00
1x100 all out FAST!!
100 easy recovery
8x50 @ 1:05 (descend stroke count 1-5 & 6-10)
100 cool down
*2900 Total*

C:
400 SKPS (100 each: swim, kick, pull, swim)
6x50 drill @ 1:15
2x150 negative split w/ :45 sec rest
3x100 fast @ 3:00
200 pull smooth w/:60
2x100 negative split @ 3:30
2x100 fast @ 3:00
100 pull easy w/:60
100 cool down
*2100 Total*