A:
600 warm up (kick every 4th 25)
8x75 @ 1:15 (3/5/7 breathing pattern by 25)
main set:
5x500 broken into:
200 @ 2:50
150 @ 2:10
100 @ 1:25
50 @ 1:15
(# 1, 3, 5 are pull; # 2, 4 are swim)
6x25 @ :30 (distance per stroke)
1x500 FAST broken:
200 w/:20 rest
150 w/:20 rest
100 w/:20 rest
50 (get total time & subtract 1 minute for 500 time)
200 cool down
*4500 Total*

B:
500 warm up (kick every 4th 25)
6x75 @ 1:30 (3/5/7 breathing pattern by 25)
main set:
4x500 broken into:
200 @ 3:45
150 @ 2:50
100 @ 1:55
50 @ 1:30
(# 1, 3 are pull; # 2, 4 are swim)
6x25 @ :35 (distance per stroke)
1x300 FAST broken:
150 w/:30 rest
100 w/:30 rest
50 (get total time & subtract 1 minute for 300 time)
200 cool down
*3600 Total*

C:
400 warm up (kick every 4th 25)
4x75 w/:45 rest (3/5/7 breathing pattern by 25)
main set:
4x300 broken into:
150 w/:30 rest
100 w/:30 rest
50 w/:60 rest
(# 1, 3 are pull; # 2, 4 are swim)
6x25 @ :45 (distance per stroke)
1x150 broken:
100 FAST
:30 rest
50 FAST
100 cool down
*2300 Total*