A:
10 minute warm up
100 Free Swim ALL OUT!
100 easy recovery
8x100 @ 1:50 (50 kick, 25 drill, 25 swim/build)
100 Free Swim ALL OUT!
100 easy recovery
6x150 pull @ 2:05 (3/5/7 breathing pattern by 50)
100 Free Swim ALL OUT!
100 easy recovery
4x200 @ 3:05 (IM/Free by 25)
100 Free Swim ALL OUT!
100 easy recovery
10x50 @ :60 Swim GOLF (lower total of strokes and time)
200 cool down
*4800 Total (estimate)*

B:
10 minute warm up
100 Free Swim ALL OUT!
100 easy recovery
6x100 @ 2:20 (50 kick, 25 drill, 25 swim/build)
100 Free Swim ALL OUT!
100 easy recovery
4x150 pull @ 2:50 (3/5/7 breathing pattern by 50)
100 Free Swim ALL OUT!
100 easy recovery
3x200 w/:30 sec rest (non-Free/Free by 25)
100 Free Swim ALL OUT!
200 cool down
*3300 Total (estimate)*

C:
10 minute warm up
100 Free Swim ALL OUT!
100 easy recovery
4x100 w/:30 rest (50 kick, 25 drill, 25 swim/build)
100 Free Swim ALL OUT!
100 easy recovery
4x100 pull w/:30 sec rest (3/5 breathing pattern by 50)
100 Free Swim ALL OUT!
100 easy recovery
4x100 w/:30 sec rest (non-Free/Free by 25)
200 cool down
*2400 Total (estimate)*