A:
400 warm up
2 x (3x50 kick @ :60; 4x25 FAST @ :30)
3x400 swim @ 6:00 (descend 1-3, start at 80%, #2 at 90%, #3 % 100%)
1 x (3x50 kick @ :60; 4x25 FAST @ :30)
3x300 swim @ 4:30 (descend 1-3, start at 80%, #2 at 90%, #3 % 100%)
1 x (3x50 kick @ :60; 4x25 FAST @ :30)
3x200 swim @ 3:00 (descend 1-3, start at 80%, #2 at 90%, #3 % 100%)
1 x (3x50 kick @ :60; 4x25 FAST @ :30)
3x100 swim @ 1:30 (descend 1-3, start at 80%, #2 at 90%, #3 % 100%)
200 cool down
*4800 Total*

B:
300 warm up
2 x (3x50 kick @ 1:30; 4x25 FAST @ :40)
3x300 swim @ 6:00 (descend 1-3)
1 x (3x50 kick @ 1:30; 4x25 FAST @ :40)
3x200 swim @ 4:00 (descend 1-3)
1 x (3x50 kick @ 1:30; 4x25 FAST @ :40)
3x100 swim @ 2:00 (descend 1-3)
200 cool down
*3300 Total*

C:
200 warm up
2 x (3x50 kick w/ :30 rest; 4x25 FAST @ :45 or :60)
3x200 swim @ 6:00 (descend 1-3)
1 x (3x50 kick w/ :30 rest; 4x25 FAST @ :45 or :60)
3x100 swim @ 3:00 (descend 1-3)
1 x (3x50 kick w/ :30 rest; 4x25 FAST @ :45 or :60)
100 cool down
*2200 Total*