A:
500 warm up
12x50 (4x: 1 kick @ :60, 1 drill @ :55, 1 swim @ :50)
5x200 @ 3:00 (open-water-turns at ever wall...never touch/push off wall)
5x150 @ 2:10 (pull, buoy only, 3/5/7 breathing pattern by 50)
5x100 @ 1:25 swim, smooth
10x50 @ 1:00 (open-water-start...scull 5 feet from wall, 10 strokes fast, then easy swim)
5x100 @ 1:25 swim, smooth
200 cool down
*4500 Total*

B:
500 warm up
9x50 (3x: 1 kick @ 1:10, 1 drill @ 1:05, 1 swim @ :60)
4x200 @ 4:00 (open-water-turns at ever wall...never touch/push off wall)
4x150 @ 3:00 (pull, buoy only, 3/5/7 breathing pattern by 50)
4x100 @ 2:00 swim, smooth
8x50 @ 1:10 (open-water-start...scull 5 seconds, 10 strokes fast, then easy swim)
4x100 @ 1:25 swim, smooth
100 cool down
*3700 Total*

C:
400 warm up
6x50 (2x: 1 kick, 1 drill, 1 swim w/:20 sec rest)
3x200 w/:45 rest (open-water-turns at ever wall...never touch/push off wall)
3x150 w/:40 rest (pull, buoy only, 3/5/7 breathing pattern by 50)
3x100 w/:30 rest swim, smooth
6x50 @ 1:30 (open-water-start...scull 5 seconds, 10 strokes fast, then easy swim)
3x100 w/:25 rest, swim, smooth
100 cool down
*2700 Total*