A:
500 choice warm up
8x75 @ 1:30 (kick/drill/swim by 25)
12x25 @ :30 (descend 1-3, 4-6, etc)
5 x [100 FAST @ 1:15
75 recovery @ 1:15]
6x50 @ :55 (non-free/free by 25)
5 x [75 FAST @ :55
50 recovery @ :55]
6x50 @ :55 (non-free/free by 25)
5 x [50 FAST @ :40
25 recovery @ :40]
200 cool down
*4100 Total*

B:
500 choice warm up
8x75 @ 1:45 (kick/drill/swim by 25)
12x25 @ :40 (descend 1-3, 4-6, etc)
5 x [100 FAST @ 1:40
50 recovery @ 1:20]
6x50 @ 1:10 (non-free/free by 25)
5 x [50 FAST @ :50
25 recovery @ :50]
6x50 @ 1:10 (non-free/free by 25)
100 cool down
*3200 Total*

C:
400 choice warm up
8x75 w/:30 sec rest (kick/drill/swim by 25)
12x25 w/:20 sec rest (descend 1-3, 4-6, etc)
5 x [50 FAST w/:5 sec rest
50 recovery w/:45 sec rest]
8x50 w/:20 sec rest (non-free/free by 25)
100 cool down
*2300 Total*