A:
400 swim
300 pull
200 drill
100 kick
8 minutes kicking (2x: :60 easy, :30 hard, :30 easy, 3x:20 hard, :20 easy)
100 easy swim
8x25 @ :30 (from middle of pool, build to 100%)
5x100 broken (50 build @ :50, 25 fast @ :30, 25 fast @ :60)
300 easy pull (3/5 breathing pattern by 50)
4x100 broken (25 build @ :30, 25 build @ :30, 50 FAST @ 1:15)
300 pull (3/5 breathing pattern by 50)
3x100 broken (25 no breath @ :30, 50 Fast @ :60, 25 no breath @ :60)
300 pull (3/5 breathing pattern by 50)
200 easy cool down
*4000 Total*

B:
400 swim
300 pull
200 drill
100 kick
8 minutes kicking (2x: :60 easy, :30 hard, :30 easy, 3x:20 hard, :20 easy)
100 easy swim
8x25 @ :40 (from middle of pool, build to 100%)
4x100 broken (50 build @ :60, 25 fast @ :40, 25 fast @ :60)
200 easy pull (3/5 breathing pattern by 50)
3x100 broken (25 build @ :40, 25 build @ :40, 50 FAST @ 1:20)
200 pull (3/5 breathing pattern by 50)
2x100 broken (25 1 breath @ :40, 50 Fast @ 1:20, 25 1 breath @ :60)
200 pull (3/5 breathing pattern by 50)
100 easy cool down
*3200 Total*

C:
300 swim
200 pull
100 drill
100 kick
8 minutes kicking (2x: :60 easy, :30 hard, :30 easy, 3x:20 hard, :20 easy)
100 easy swim
3x100 broken (50 build w/:15 rest, 25 fast w/:15 rest, 25 fast w/:45 rest)
200 easy pull (3/5 breathing pattern by 50)
2x100 broken (25 build w/:15 rest, 25 build w/:15 rest, 50 FAST w/:60 rest)
200 pull (3/5 breathing pattern by 50)
100 easy cool down
*2100 Total*