A:
900 warm up (3x: 200 swim/50 kick/50 drill)
3 x [ 5x100 pull @ 1:25 (steady)
4x50 swim @ :50 (descend 1-4)
300 swim (FAST!!) w/:60 rest]
10x75 @ 1:15 (3/5/7 breathing pattern by 25)
200 cool down
*4850 Total*

B:
600 warm up (2x: 200 swim/50 kick/50 drill)
2 x [ 5x100 pull @ 1:50 (steady)
4x50 swim @ :60 (descend 1-4)
300 swim (FAST!!) w/:60 rest ]
10x75 @ 1:30 (3/5/7 breathing pattern by 25)
200 cool down
*3550 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
5x100 pull w/:45 rest (steady)
4x50 swim w/:30 rest (descend 1-4)
300 swim (FAST!!) w/:60 rest
10x75 w/:40 rest (3/5/3 breathing pattern by 25)
100 cool down
*2450 Total*