A:
3x300 w/ fins, :20 rest
4x50 @ :60 drill (good form)
4x100 @ 1:30 (3/5/7/9 breathing pattern by 25)
3x [200 swim strong @ 3:00, 150 kick HARD @ 2:30, 50 easy swim @ :60]
4x [100 swim strong @ 1:30, 50 kick HARD @ :60, 50 easy swim @ :60]
3x300 w/fins, :20 rest (100 swim, 100 kick, 100 swim)
200 cool down
*4600 Total*

B:
3x300 w/ fins, :20 rest
6x50 @ 1:10 drill (good form)
4x100 @ 1:50 (3/5/7/3 breathing pattern by 25)
3x [200 swim strong @ 3:00, 150 kick HARD @ 2:30, 50 easy swim @ :60]
3x200 w/fins, :20 rest (100 swim, 100 kick)
200 cool down
*3600 Total*

C:
3x300 w/ fins, :60 rest
4x50 w/ :30 rest drill (good form)
4x100 w/ :45 rest (3/5/3/5 breathing pattern by 25)
3x [100 swim strong w/:20 rest, 50 kick HARD w/:20 rest, 50 easy swim w/ :60 rest]
3x100 w/fins, :30 rest (50 swim, 50 kick)
100 cool down
*2500 Total*