A:
900 warm up 3x(200 swim/50 kick/50 drill)
12x50 kick (1 fast @ 1:00, 1 easy @ 1:10)
5x200 swim @ 2:50 (negative split at 100 wall)
5x200 pull @ 2:40 (negative split at 100 wall)
6x150 @ 2:15 (100 smooth, :5 rest, 50 fast)
8x25 @ :40 2x(3 breaths, 2 breaths, 1, 0...by 25)
200 cool down
*4800 Total

B:
900 warm up 3x(200 swim/50 kick/50 drill)
12x50 kick (1 fast @ 1:10, 1 easy @ 1:20)
4x200 swim @ 3:30 (negative split at 100 wall)
4x200 pull @ 3:30 (negative split at 100 wall)
8x25 @ :45 2x(4 breaths, 3 breaths, 2, 1...by 25)
200 cool down
*3500 Total

C:
600 warm up 2x(200 swim/50 kick/50 drill)
6x50 kick w/:15 rest (1 fast, 1 easy)
4x200 swim w/:30 (negative split at 100 wall)
4x200 pull w/:30 (negative split at 100 wall)
8x25 @ 1:00 2x(5 breaths, 4 breaths, 3, 2...by 25)
100 cool down
*2800 Total