A:
500 warm up
20x50 swim (2x: 5 @ :50, 5 @ :40)
6x150 pull @ 2:00 (3/5/7 breathing pattern)
3 x [6x25 drill @ :30
3x50 build @ :50
2x75 all out swim @ 1:00
150 easy swim @ 2:30/3:00]
6x100 @ 1:45 (fr/bk/br/fr by 25)
200 cool down
*5000 Total*

B:
500 warm up
15x50 swim (5 @ 1:05, 5 @ :60, 5 @ :55)
5x150 pull @ 2:50 (3/5/7 breathing pattern)
3 x [6x25 drill @ :30
3x50 build @ :60
2x75 all out swim @ 1:30
150 easy swim @ 3:30]
200 cool down
*4000 Total*

C:
400 warm up
10x50 swim smooth w/:15 rest
3x150 pull w/:40 rest (3/5/7 breathing pattern)
2 x [6x25 drill w/:15 rest
3x50 build w/:30 rest
100 easy swim w/:30 rest]
100 cool down
*2300 Total*