A:
500 choice warm up
6x50 @ 1:00 (2x: 1kick, 1drill, 1 swim)
6x50 @ :55 (2x: 3/5/7 breathing pattern by 50)
6x50 @ :50 (descend stroke count 1-3, 4-6)
6x50 @ :50 (descend time 1-3, 4-6)
10 x partner 50s (start in middle of pool, one person vertical kick, other person swims 50y, switch)
5x200 broken (100 pull @ 1:30, 50 strong swim @ :60, 50 ALL OUT w/extra hard KICK @ :60)
100 easy
10 minute kick (3x: :60 easy, :20 hard, :20 easy, :15 hard, :15 easy, :10 hard, :10 easy, :5 hard, :5 easy)
8x50 @ :60 (25 sailboat drill w/board, 25 easy kick)
200 cool down
*4400-ish Total*

B:
500 choice warm up
6x50 @ 1:15 (2x: 1kick, 1drill, 1 swim)
6x50 @ 1:10 (2x: 3/5/7 breathing pattern by 50)
6x50 @ 1:05 (descend stroke count 1-3, 4-6)
6x50 @ 1:00 (descend time 1-3, 4-6)
8 x partner 50s (start in middle of pool, one person vertical kick, other person swims 50y, switch)
4x200 broken (100 pull @ 2:00, 50 strong swim @ 1:10, 50 ALL OUT w/extra hard KICK @ 1:10)
100 easy
7 minute kick (2x: :60 easy, :20 hard, :20 easy, :15 hard, :15 easy, :10 hard, :10 easy, :5 hard, :5 easy)
6x50 @ :60 (25 sailboat drill w/board, 25 easy kick)
100 cool down
*3700-ish Total*

C:
400 choice warm up
6x50 w/:15 (2x: 1kick, 1drill, 1 swim)
6x50 w/:15 (2x: 3/5/7 breathing pattern by 50)
6x50 w/:15 (descend stroke count 1-3, 4-6)
5 x partner 50s (start in middle of pool, one person vertical kick, other person swims 50y, switch)
3x200 broken (100 pull w/:20, 50 strong swim w/:20, 50 ALL OUT w/extra hard KICK w/:30)
50 easy
6 minute kick (2x: :60 easy, :20 hard, :20 easy, :15 hard, :15 easy, :10 hard, :10 easy, :5 hard, :5 easy)
4x50 w/:30 sec rest (25 sailboat drill w/board, 25 easy kick)
100 cool down
*2800-ish Total*