A:
400 swim with fins
300 kick with fins
200 swim
100 kick
10x100 free @ 1:30 (25 SPRINT,75 steady)
10x75 @ 1:15 broken: (25 catch-up/stick drill, 25 easy swim, rest :10, 25 SPRINT)
10x50 @ :55 (odds: fly/back; evens: breast/free)
5x200 @ 3:15 (fly/free/bk/free/br/free/free/free by 25)
14x25 @ :30 (1 hard, 1ez, 2 hard, 1ez, 3 hard, 1ez, 4 hard, 1ez)
200 cool down
*4800 Total*

B:
400 swim with fins
300 kick with fins
200 swim
100 kick
8x100 free @ 2:00 (25 SPRINT,75 steady)
8x75 @ 1:45 broken: (25 stick drill, 25 easy swim, rest :10, 25 SPRINT)
8x50 @1 :15 (25 non-free, 25 free)
3x200 @ 4:00 pull
200 cool down
*3600 Total*

C:
400 swim with fins
300 kick with fins
200 swim
100 kick
6x100 free w/:30 sec rest (25 SPRINT,75 steady)
6x75 w/:30 sec rest (25 stick drill, 25 easy swim, rest :10, 25 SPRINT)
6x50 w/:20 rest (25 non-free, 25 free)
100 cool down
*2450 Total*