A:
600 warm up
9x100 swim (3 @ 1:45, 3 @ 1:40, 3 @ 1:30)
20x50 pull (5@ :55, 5 @:50, 5@ :45, 5@ :40)
6x100 @ 1:50 (50 kick/50drill)
15x50 pull (5 @:50, 5@ :45, 5@ :40)
3x100 IM @ 1:45
10x50 pull (5@ :45, 5@ :40)
200 cool down
*4800 Total*

B:
600 warm up
9x100 (3@ 2:10 3@ 2:00 3@ 1:55)
20x50 pull (5@ 1:10, 5 @1:05, 5@ 1:00, 5@ :55)
6x100 @ 2:30 (50 kick/50drill)
15x50 pull (5 @1:05, 5@ 1:00, 5@ :55)
200 cool down

C:
400 warm up
6x100 swim (2 w/ :60 rest, 2 w/:45 rest, 2 w/:30 rest)
10x50 pull (5 w/:30 rest, 5 w/:20 rest)
4x100 w/ :60 rest (50 kick/50drill)
5x50 pull w/:15 rest
200 cool down