A:
500 warm up
10x50 @ :55 (descend stroke count 1-5, 6-10)
8 Minute Kick (8x :45 easy :15 hard)
10x50 @ :50 (breathing pattern: all 5)
4x200 pull @ 2:50
10x50 @ :45 (25 easy, 25 fast)
8x100 w/fins @ 1:30 (2x: 25 free/25 back)
10x50 @ :40 (just try to make the interval!)
200 cool down
*4500 Total*

B:
500 warm up
8x50 @ 1:05 (descend stroke count 1-4, 5-8)
8 Minute Kick (8x :45 easy :15 hard)
8x50 @ :60 (breathing pattern: all 5)
4x150 pull @ 3:00
8x50 @ :55 (25 easy, 25 fast)
8x75 w/fins @ 1:30 (25 free/25 back/25 free)
8x50 @ :50 (just try to make the interval!)
200 cool down
*4000 Total*

C:
500 warm up
6x50 w/:20 sec rest (descend stroke count 1-4, 5-8)
8 Minute Kick (8x :45 easy :15 hard)
6x50 w/:20 sec rest (breathing pattern: all 5)
4x100 pull w/:30 sec rest
6x50 w/:20 sec rest (25 easy, 25 fast)
4x75 w/fins w/:30 sec rest (25 free/25 back/25 free)
100 cool down
*2500 Total*