A:
Warm-up/Drill Set: (15-20 sec. rest b/w each)
500 Choice swim
400 IM (50 Kick/50 Drill)
300 Drill (100 Fingertip Drag/100 Single Arm/100 Catch-up)
200 Kick
100 (25 scull/25 swim/repeat)
Main Set:
5x [100 @ 90% effort (on 1:30)
50 Ascend (start Fast; end easy) on :45
25 Fast on :30
25 Mod on :30]
2 x 250 pull (20 sec. rest; 100 Build/50 Strong/100 Ascend)
4 x 150 (on 2:00-2:10; Odd #s 50 Kick/100 build; Even #s 50 Drill/100 build)
12 x 50 on :45 (Build #s 1-4/5-8/9-12 (#s 4, 8, 12 are FAST)
12 x 25 on :30 (2 Single Arm, 2 Fast Swim)
300 cool down
*4,800 Total*

B:
Warm-up/Drill Set: (30 sec. rest b/w each)
400 Choice Swim
300 Drill (100 Fingertip Drag/100 Single Arm/100 Catch-up)
200 Kick
100 (25 scull/25 swim/repeat)
Main Set:
4x [100 @ 90% effort (on 2:00)
50 Ascend (start Fast, end easy) on :60
25 Fast on :40
25 Mod on :40]
2 x 200 pull (20 sec. rest,100 Build/100 Ascend)
3 x 150 (on 3:30; Odd #s 50 Kick/100 build, Even #s 50 Drill/100 build)
12 x 50 on :60 (Build #s 1-4/5-8/9-12; #s 4, 8, 12 are FAST)
12 x 25 on :40 ( 2 Single Arm, 2 Fast Swim)
150 cool down
*3,700 Total*

C:
Warm-up/Drill Set: (15-20 sec. rest b/w each)
300 Choice Swim
200 Drill (100 Fingertip Drag/100 Catch-up)
200 Kick
100 (25 scull/25 swim/repeat)
Main Set:
3x [100 @ 90% effort (on 3:30)
50 Ascend (start Fast end easy) on 2:00
25 Fast on :60
25 Mod on :60]
3 x 100 pull (30 sec. rest; 50 Build/50 Ascend)
2 x 150 (30 sec. rest; Odd #s 50 Kick/100 build; Even #s 50 Drill/100 build)
8 x 50 on :2:00 (Build #s 1-4/5-8; #s 4 and 8 are FAST)
12 x 25 on :60 (2 Catch-up Drill, 2 Fast Swim)
100 cool down
*2,800 Total*