A:
500 choice warm up
8x25 drill @ :30
8x25 kick @ :40
8x25 swim @ :30 (descend 1-4, 5-8)
6x75 @ 1:10 (3/5/7 breathing pattern)
100 easy
4x100 ALL OUT!! @ 3:00 (swim at least a 50 easy with extra time)
3x300 pull smooth @ 4:30
4x75 ALL OUT!! @ 3:00 (swim at least a 50 easy with the extra time)
3x200 pull smooth @ 3:00
4x50 ALL OUT!! @ 2:00 (swim easy or bob on wall)
200 cool down
*4300 Total (estimate)*

B:
400 choice warm up
8x25 drill @ :40
8x25 kick @ :50
8x25 swim @ :40 (descend 1-4, 5-8)
4x75 @ 1:40 (3/5/7 breathing pattern)
100 easy
4x100 ALL OUT!! @ 3:00 (swim at least a 50 easy with extra time)
3x200 pull smooth @ 4:00
4x75 ALL OUT!! @ 3:00 (swim at least a 50 easy with the extra time)
3x100 pull smooth @ 2:00
200 cool down
*3400 Total (estimate)*

C:
300 choice warm up
8x25 drill w/ :30
8x25 kick w/ :30
8x25 swim w/ :30 (descend 1-4, 5-8)
100 easy
4x50 ALL OUT!! @ 3:00 (swim at least a 50 easy with extra time)
2x200 pull smooth w/:60 rest
4x50 ALL OUT!! @ 3:00 (swim at least a 50 easy with the extra time)
3x100 pull smooth w/:60
100 cool down
*2600 Total (estimate)*