A:
500 choice warm up
12x50 @ :60 (odds: kick/swim, evens: drill/swim)
6x75 @ 1:20 (50 distance per stroke, 10 sec rest, 25 sprint)
6x100 @ 1:25 (swim, make interval)
5x100 @ 1:30 (swim a bit faster)
4x100 @ 1:40 (swim a bit faster)
3x100 @ 1:50 (swim fast)
50 easy
2x100 @ 2:00 (swim FAST)
50 easy
1x100 ALL OUT (from a dive, if possible)
100 easy
12x25 @ :40 3x(#1: 3 breaths, #2: 2 breaths, #3: 1 breath, #4: no breath)
200 cool down
*4000 Total*

B:
500 choice warm up
10x50 @ 1:10 (odds: kick/swim, evens: drill/swim)
4x75 @ 1:45 (50 distance per stroke, 10 sec rest, 25 sprint)
5x100 @ 1:50 (swim, make interval)
4x100 @ 2:00 (swim a bit faster)
3x100 @ 2:15 (swim fast)
50 easy
2x100 @ 2:30 (swim FAST)
50 easy
1x100 ALL OUT (from a dive, if possible)
100 easy
8x25 @ :45 2x(#1: 4 breaths, #2: 3 breaths, #3: 2 breath, #4: 1 breath)
200 cool down
*3400 Total*

C:
400 choice warm up
8x50 w/:30 sec rest (odds: kick/swim, evens: drill/swim)
4x75 w/:45 sec rest (50 distance per stroke, 10 sec rest, 25 sprint)
4x100 w/:20 sec rest (pull)
3x100 w/:30 (swim )
2x100 w/:40 (pull)
1x100 (fast swim)
8x25 @ :60 2x(#1: 4 breaths, #2: 3 breaths, #3: 2 breath, #4: 1 breath)
200 cool down
*2500 Total*