A:
500 warm up
8x50 @ :60 (kick/drill by 25...IM order)
8x75 @ 1:20 (odds: fly/bk/br; evens: bk/br/free)
8x25 pull @ :30
5x150 pull @ 2:05
8x25 swim @ :30
5x150 swim @ 2:10
8x25 w/fins @ :30
5x150 w/fins @ 2:00
8x50 @ :60 freestyle drill choice
200 cool down
*4900 Total*

B:
500 warm up
6x50 @ 1:20 (kick/drill by 25)
6x75 @ 1:30 (3/5/3 breathing pattern by 25)
6x25 pull @ :40
4x150 pull @ 3:00
6x25 swim @ :40
4x150 swim @ 2:45
6x25 w/fins @ :30
4x150 w/fins @ 2:30
200 cool down
*3700 Total*

C:
400 warm up
6x50 w/:20 sec rest (kick/drill by 25)
6x75 w/:30 sec rest (3/5/3 breathing pattern by 25)
6x25 pull @ :50
3x150 pull w/:30 sec rest
6x25 swim @ :50
3x150 swim w/:30 sec rest
100 cool down
*2500 Total*