A:
5x200 warm up (1 @ 4:00, 1 @ 3:45, 1@3:30, 1@3:15, 1@ 3:00)
5 x [100 kick smooth @ 2:15
50 kick FAST @ :60]
4x50 @ :60 (3/5/7/9 breathing pattern by 50)
4x50 @ :55 (descend stroke count 1-4)
4x50 @ :50 (descend time 1-4)
100 easy
1 x [500 BROKEN as: 50, 25, 25; 75, 25; 50, 50; 75, 25; 50, 25, 25
ALL FAST (interval is :30 for 25s, :60 for 50s & 1:30 for 75s)]
100 easy
5 x [100 pull smooth @ 1:30
50 FAST pull @ :60]
6x25 (odds: easy/float; evens: DIVE SPRINT!)
200 cool down
*4300 Total*

B:
4x200 warm up (1 @ 4:30, 1 @ 4:15, 2 @4:00)
5 x [100 kick smooth @ 2:30
50 kick FAST @ 1:15]
4x50 @ 1:10 (3/5/7/9 breathing pattern by 50)
4x50 @ 1:10 (descend stroke count 1-4)
4x50 @ 1:00 (descend time 1-4)
100 easy
5 x [100 pull smooth @ 2:00
50 FAST swim @ 1:15]
6x25 (odds: easy/float; evens: DIVE SPRINT!)
200 cool down
*3400 Total*

C:
3x200 warm up (w/1:00 rest)
5x100 kick w/:45 rest (75 easy/25 FAST)
4x50 w/:30 rest (3/5 breathing pattern by 25)
4x50 w/:30 rest (descend stroke count 1-4)
4x50 w/:30 rest (descend time 1-4)
100 easy
5x100 pull w/:60 (75 smooth, 25 FAST!)
100 cool down
*2400 Total*