A:
500 choice warm up
8x50 kick/drill @ :60
12x25 @ :30 (2 easy/1 FAST)
3 x [ 3x100 free @ 1:15 or 1:20 (tight interval)
100 easy
3x100 free @ 1:55 FAST!!
100 easy ]
5x200 pull @ 2:50
200 cool down
*4800 Total*

B:
500 choice warm up
8x50 kick/drill @ 1:10
12x25 @ :40 (2 easy/1 FAST)
2 x [ 3x100 free @ 1:40 or 1:45 (tight interval)
100 easy
3x100 free @ 2:20 FAST!!
100 easy ]
5x150 pull @ 2:45
200 cool down
*3700 Total*

C:
400 choice warm up
6x50 kick/drill w/:30 rest
8x25 w/:20 rest (1 easy/1 FAST)
3x100 free w/:10 sec rest
100 easy
3x100 free FAST!! w/:60 sec rest
100 easy
5x100 pull w/:30 rest
100 cool down
*2300 Total*