A:
500 warm up
4x50 @ :50 (descend 1-4, only to 85%)
6x500 (2 @ 7:30, 2 @ 7:10, 2 @ 6:50)
100 easy
5x100 @ 1:20 (fast/best effort on all!)
500 choice cool down
*4800 Total*

B:
400 warm up
4x50 @ :60 (descend 1-4, only to 85%)
6x400 (2 @ 8:00, 2 @ 7:40, 2 @ 7:20)
100 easy
4x50 kick fast w/:20 rest
400 choice cool down
*3700 Total*

C:
300 warm up
4x50 w/:30 rest (descend 1-4, only to 85%)
3x300 w/:90-2:00 rest (#1 pull, #2 fins 100kick/100swim/100kick, #3 swim steady)
3x200 w/:60-:90 rest (#1 pull, #2 fins 100kick/100swim, #3 swim steady)
3x100 w/:30-:60 rest (#1 pull, #2 50kick/50swim, #3 swim steady)
100 choice cool down
*2400 Total*