A:
500 warm up
9x100 IM (3 kick @ 2:15, 3 drill @ 2:00, 3 swim @ 1:45)
9x50 pull @ :50 (descend 1-3)
4x200 pull @ 2:40 (strong effort)
9x50 swim @ :50 (descend 1-3)
4x150 swim @ 2:00 (strong effort)
9x50 w/fins @ :50 (descend 1-3)
4x100 w/fins @ 1:20 (strong effort)
200 cool down
*4700 total*

B:
500 warm up
9x100 (3 kick @ 2:15, 3 drill @ 2:00, 3 swim @ 1:45)
9x50 pull @ :60 (descend 1-3)
4x100 pull @ 1:45 (strong effort)
9x50 swim @ :60 (descend 1-3)
4x100 swim @ 1:45 (strong effort)
9x50 w/fins @ :60 (descend 1-3)
4x100 w/fins @ 1:45 (strong effort)
200 cool down
*3700 total*

C:
400 warm up
9x50 w/:30 sec rest (3 kick, 3 drill, 3 swim)
6x50 pull w/:20 rest (descend 1-3)
3x100 pull w/:30 sec rest (strong effort)
6x50 swim w/:20 rest (descend 1-3)
3x100 swim w/:30 rest (strong effort)
6x50 w/fins @ :60 (descend 1-3)
100 cool down
*2400 total*