A:
500 warm up
900 (3x: 150 free, 150 IM as 25 kick/25 drill)
5x200 pull @ 2:50
5x150 @ 2:30 (free/fly/free/back/free/breast by 25)
5x200 swim @ 2:45 (strong effort)
9x50 @ :60 (5/7/9 breathing pattern by 50)
200 cool down
*4800 Total*

B:
500 warm up
900 (3x: 150 free, 150 as 25 kick/25 drill)
5x150 pull @ 2:50
5x100 @ 2:30 (free/non-free by 25)
5x150 swim @ 2:45 (strong effort)
6x50 @ 1:15 (5/7/9 breathing pattern by 50)
100 cool down
*3800 Total*

C:
400 warm up
600 (3x: 100 free, 50 kick, 50 drill)
5x100 pull w/:30 rest
6x50 w/:30 sec rest (free/non-free by 25)
5x100 swim w/:45sec rest (strong effort)
100 cool down
*2400 Total*