A:
500 warm up
20x25 @ :30 5x(1 kick, 1 drill, 1 swim, 1 build)
12x200 (3 swim @ 3:00, 3 pull @ 2:55, 3 swim @ 2:50, 3 pull 2:45)
3x200 broken @ 3:30 (100 w/buoy, 10 sec rest, 50 swim @ 85%, 10 sec rest, 50 swim @ 100%)
100 easy
3x200 @ 3:00 (3/5/7/9 breathing pattern by 50)
200 cool down
*4900 Total*

B:
400 warm up
16x25 @ :430 4x(1 kick, 1 drill, 1 swim, 1 build)
9x200 (3 swim @ 4:00, 3 pull @ 3:50, 3 swim @ 3:40)
3x200 broken @ 4:30 (100 w/buoy, 10 sec rest, 50 swim @ 85%, 10 sec rest, 50 swim @ 100%)
2x200 @w/ :30 rest (3/5/3/5 breathing pattern by 50)
200 cool down
*3800 Total*

C:
300 warm up
12x25 w/ :15 sec rest 3x(1 kick, 1 drill, 1 swim, 1 build)
6x200 (2 swim w/:60 rest, 2 pull w/:60 rest, 2 swim (fins optional) w/:60 rest)
3x200 broken w/:60 rest (100 w/buoy, 10 sec rest, 50 swim @ 85%, 10 sec rest, 50 swim @ 100%)
3x100 w/:40 sec rest (3/5/3/5 breathing pattern by 50)
100 cool down
*2800 Total*