A:
10 minute choice warm up
4x75 @ 1:20 (kick/drill/swim by 25)
4x75 @ 1:20 (3/5/7/9 breathing by 75)
4 x [50, 100, 150, 200 @ (:45, 1:25, 2:05, 3:05)
Alternate sets pull & swim;
NO extra rest between sets!]
50-100 easy recovery
450 kick w/board & fins (50 easy, 25 fast)
8x50 swim even pace @ :50
200 cool down
*4200 Total* (estimated)

B:
10 minute choice warm up
3x75 @ 1:50 (kick/drill/swim by 25)
3x75 @ 1:50 (3/5/7 breathing by 25)
3 x [50, 100, 150, 200 @ (:60, 2:00, 3:00, 4:00)
Alternate sets pull & swim;
NO extra rest between sets!]
50 easy recovery
300 kick w/board & fins (50 easy, 25 fast)
6x50 swim @ 1:00
100 cool down
*3200 Total* (estimated)

C:
10 minute choice warm up
3x75 w/:30 sec rest (kick/drill/swim by 25)
3x75 w/:30 sec rest (3/5/7 breathing by 25)
3 x [50, 100, 150 w/:20 sec rest
First set pull, 2nd set swim, 3rd set choice]
300 kick w/board & fins (50 easy, 25 fast)
100 cool down
*2200 Total* (estimated)