A:
800 warm up
8x50 @ :60 (25 kick, 25 swim)
8x50 @ :50 (25 drill, 25 swim)
4x200@ 3:00 (negative split at the 100 wall)
2x400 steady pull w/ :30 sec rest between
8x100 strong (4 @ 1:30, 2 @ 1:25, 2 @ 1:20)
200 cool down
*4200 Total*

Optional set before cool down:
8x100 strong (4 @ 1:20, 2 @ 1:15, 2 @ 1:10)
*5000 Total*

B:
600 warm up
6x50 @ 1:10 (25 kick, 25 swim)
6x50 @ :60 (25 drill, 25 swim)
4x150@ 3:00 (negative split at the 75 wall)
2x300 steady pull w/ :45 sec rest between
6x100 @ 2:00 (negative split at the 50 wall)
200 cool down
*3200 Total*

C:
400 warm up
4x50 @ 1:30 (25 kick, 25 swim)
4x50 @ 1:15 (25 drill, 25 swim)
4x100 @ 3:00 (negative split at the 50 wall)
2x200 steady pull w/ :60 sec rest between
4x100 @ 2:30 (negative split at the 50 wall)
100 cool down
*2100 Total*