A:
500 warm up
4x50 kick @ :60
4x50 drill @ :55
4x50 swim @ :50 (descend 1-4)
10x25 @ :30 (1 easy, 1 FAST)
10x150 swim (1 FAST, 1 easy...2 combined on 5:00)
400 pull smooth (50 back/50 free)
12x25 @ :30 IM order (kick/drill/swim)
10x75 swim (1 fly/back/breast FAST, 1 easy free...2 combined on 3:00)
200 cool down
*4500 Total*

B:
500 warm up
4x50 kick @ 1:10
4x50 drill @ 1:05
4x50 swim @ :60 (descend 1-4)
8x25 @ :40 (1 easy, 1 FAST)
10x100 swim (1 FAST, 1 easy...2 combined on 5:00)
300 pull smooth (50 back/50 free)
8x25 @ :40 (kick/drill/swim)
5x100 swim @ 3:00 (75 FAST, 25 easy recovery)
200 cool down
*3500 Total*

C:
400 warm up
4x50 kick w/:20
4x50 drill w/:20
4x50 swim w/:20(descend times 1-4)
8x25 @ :60 (1 easy, 1 FAST)
10x75 swim (1 FAST, 1 easy...2 combined on 5:00)
300 pull smooth (50 back/50 free)
100 cool down
*2400 Total*