A:
900 warm up 3x(200 swim/50 kick/50 drill)
8x50 pull @ :50
5x300 pull strong @ 4:00
12x25 @ :30 (2 drill, 1 build)
10x150 w/fins @ 2:00 (50 kick, 100 swim)
12x25 @ :40 3x(#1: 3 breaths only; #2: 2 breaths only; #3: 1 breath; #4: 0 breaths)
200 cool down
*5100 Total*

B:
900 warm up 3x(200 swim/50 kick/50 drill)
6x50 pull @ :60
4x300 pull strong @ 5:30
12x25 @ :40 (2 drill, 1 build)
6x150 w/fins @ 2:30 (50 kick, 100 swim)
8x25 @ :40 3x(#1: 4 breaths only; #2: 3 breaths only; #3: 2 breath; #4: 1 breaths)
200 cool down
*4100 Total*

C:
600 warm up 2x(200 swim/50 kick/50 drill)
6x50 pull w/:20 sec rest
3x300 pull strong w/:60 rest
6x25 @ :50 (2 drill, 1 build)
4x150 w/fins w/:45 rest (50 kick, 100 swim)
100 cool down
*2600 Total*