A:
500 choice warm up
6x150 (3 @ 2:30, 3 @ 2:20) (50 kick/100 swim)
6x125 @ 1:50 (3/5/7/5/3 breathing pattern)
6x100 pull @ 1:30
5x100 pull @ 1:25
4x100 pull @ 1:20
6x25 @ :30 easy drill
4x100 swim @ 1:30
3x100 swim @ 1:25
2x100 swim @ 1:20
200 cool down
*4900 Total*

B:
500 choice warm up
5x150 @ 3:00 (50 kick/100 swim)
4x125 @ 2:10 (3/5/7/5/3 breathing pattern)
5x100 pull @ 1:50
4x100 pull @ 1:45
3x100 pull @ 1:40
6x25 @ :40 easy drill
3x100 swim @ 1:50
2x100 swim @ 1:45
1x100 swim @ 1:40
100 cool down
*3600 Total*

C:
400 choice warm up
4x150 w/:30 rest (50 kick/100 swim)
6x75 w/:30 (3/5/7 breathing pattern)
3x100 pull w/:30
3x100 pull w/:20
3x100 pull w/:10
8x25 @ :50 easy drill
100 cool down
*2700 Total*