A:
600 warm up
15x50 3x(2 kick @ 1:00, 2 drill @ :55, 1 swim @ :50)
3 x [400 pull @ 5:20
4x100 swim @ 1:25
:30 sec extra rest]
50 easy
20x50 (1 fast/1 easy, 2 fast/1easy, 3 fast/1ez, 4 fast/1ez, 5 fast/1ez...fast @ :45, easy @ :60)
200 cool down
*5000 Total*

B:
500 warm up
15x50 3x(2 kick @ 1:10, 2 drill @ 1:05, 1 swim @ :60)
3 x [300 pull @ 5:15
3x100 swim @ 1:45
:30 sec extra rest]
50 easy
14x50 (1 fast/1 easy, 2 fast/1easy, 3 fast/1ez, 4 fast/1ez...fast @ :50, easy @ 1:20)
200 cool down
*4000 Total*

C:
400 warm up
10x50 w/:20 sec rest 2x(2 kick, 2 drill, 1 swim)
3 x [200 pull w/:30 sec rest
2x100 swim w/:15 sec rest
:30 sec extra rest]
14x50 (1 fast/1 easy, 2 fast/1easy, 3 fast/1ez, 4 fast/1ez...all w/:20-:30 sec rest)
200 cool down
*3000 Total*