A:
400 swim
300 pull
200 kick
100 IM
12x50 drill @ :60 (drills: fingertip drag, catchup, fist, 6/3/6)
8x50 kick @ 1:10 (25 sprint kick, 25 easy)
100 easy
14x50 swim (1 Fast, 1 easy, 2 Fast, 1 easy, 3 Fast, 1 easy, 4 Fast, 1 easy...fast @ :40, easy @ 1:20)
6x100 @ 1:40 (3/5 breathing pattern by 50)
1x500 ALL OUT! broken up into:
(50, 25, 25
75, 25
50, 50
75, 25
50, 25, 25)
(all 25s @ :30, 50s @ :60, 75s @ 1:30)
200 cool down
*4100 Total*

B:
400 swim
300 pull
200 kick
100 IM
12x50 drill @ 1:10 (drills: fingertip drag, catchup, fist, 6/3/6)
6x50 kick @ 1:30 (25 sprint kick, 25 easy)
100 easy
14x50 swim (1 Fast, 1 easy, 2 Fast, 1 easy, 3 Fast, 1 easy, 4 Fast, 1 easy...fast @ :55, easy @ 1:30)
4x100 @ 2:10 (3/5 breathing pattern by 50)
100 cool down
*3200 Total*

C:
300 swim
200 pull
100 kick
12x50 drill w/:30 rest (drills: fingertip drag, catchup, fist, 6/3/6)
8x50 kick w/:40 rest (25 sprint kick, 25 easy) (fins optional)
50 easy swim
9x50 swim (1 Fast, 1 easy, 2 Fast, 1 easy, 3 Fast, 1 easy...fast w/:15 rest, easy w/:60 rest)
100 cool down
*2200 Total*