A:
900 warm up (3x200 swim/50 kick/50 drill)
6x50 swim @ :50 (descend 1-3, 4-6)
2 x [100 @ 1:30
200 @ 2:45
300 @ 4:00]
6x50 pull @ :50 (descend 1-3, 4-6)
2 x [100 @ 1:30
200 @ 2:45
300 @ 4:00]
6x50 swim w/fins @ :50 (descend 1-3, 4-6)
2 x [50 @ :45
100 @ 1:15
150 @ 1:45]
200 cool down
*5000 Total*

B:
600 warm up (2x200 swim/50 kick/50 drill)
6x50 swim @ :60 (descend 1-3, 4-6)
2 x [100 @ 1:45
200 @ 3:15
300 @ 4:45]
6x50 pull @ :60 (descend 1-3, 4-6)
1 x [100 @ 1:45
200 @ 3:15
300 @ 4:45]
6x50 swim w/fins @ :50 (descend 1-3, 4-6)
1 x [50 @ :45
100 @ 1:30
150 @ 2:15]
200 cool down
*3800 Total*

C:
300 warm up (200 swim/50 kick/50 drill)
6x50 swim w/:30 sec rest (descend 1-3, 4-6)
swim: 100, 200, 300 w/:60 sec rest between
6x50 pull w/:30 sec rest (descend 1-3, 4-6)
pull: 100, 200, 300 w/:60 sec rest between
6x50 swim w/fins w/:30 sec rest (descend 1-3, 4-6)
swim w/fins: 50, 100, 150 w/:60 sec rest between
100 cool down
*2800 Total*