A:
600 warm up (4x100 swim/50 kick)
8x50 @ :60 (drill/swim by 25)
8x25 @ :30 (1 fast/1 easy)
3 x [100 all out
100 easy
:30 sec rest]
300 pull smooth
3 x [75 all out
75 easy
:30 sec rest]
300 pull smooth
3 x [50 all out
50 easy
:30 sec rest]
300 pull smooth
3 x [25 all out
25 easy
:30 sec rest]
300 pull smooth
4x150 swim w/:15 rest (3/5/7 breathing pattern by 50)
100 cool down
*4600 Total*

B:
600 warm up (4x100 swim/50 kick)
6x50 @ 1:10 (drill/swim by 25)
6x25 @ :40 (1 fast/1 easy)
3 x [100 all out
100 easy
:30 sec rest]
300 pull smooth
3 x [75 all out
75 easy
:30 sec rest]
300 pull smooth
3 x [50 all out
50 easy
:30 sec rest]
300 pull smooth
3 x [25 all out
25 easy
:30 sec rest]
200 cool down
*3600 Total*

C:
600 warm up (4x100 swim/50 kick)
6x50 w/:20 (drill/swim by 25)
6x25 @ :50 (1 fast/1 easy)
3 x [100 all out
100 easy
:30 sec rest]
300 pull smooth
3 x [50 all out
50 easy
:30 sec rest]
300 pull smooth
100 cool down
*2600 Total*