A:
600 choice warm up
16x50 swim (4 @ :55, 4 @ :50, 4 @ :45, 4 @ :40)
12x75 pull (4 @ 1:15, 4 @ 1:05, 4 @ :55)
8x100 swim (4 @ 1:25, 4 @ 1:20)
100 easy
10x25 kick @ :30
6 x [ 100 kick @ 2:00
150 swim @ 2:00 ]
200 cool down
*5100 Total*

B:
500 choice warm up
16x50 swim (4 @ 1:05, 4 @ 1:00, 4 @ :55, 4 @ :50)
12x75 pull (4 @ 1:30, 4 @ 1:20, 4 @ 1:15)
8x100 swim (4 @ 1:55, 4 @ 1:50)
100 easy
12x25 kick @ :40
200 cool down
*3500 Total*

C:
300 swim
200 pull
100 kick
12x50 (4 w/:30 rest, 4 w/:20 rest, 4 w/:10 rest)
8x75 pull (4 w/:20 rest, 4 w/:10 rest)
4x100 swim w/:15 rest
8x25 kick @ :50 or :60
100 cool down
*2500 Total*