A:
900 warm up (3x: 200 swim/50 kick/50 drill)
12x50 @ :55 4x(1 easy, 1 build, 1 w/3 breaths)
500 ALL OUT FOR TIME!!!!
100 easy recovery
6x150 pull @ 2:05 smooth
50 easy swim
5x100 @ 1:30 swim FAST ALL OUT!!!! (try to beat your total 500 time)
100 easy recovery
600 smooth (50 back/50 free)
100 cool down
*4300 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
9x50 @ 1:05 3x(1 easy, 1 build, 1 w/3 breaths)
400 ALL OUT FOR TIME!!!!
100 easy recovery
6x100 pull @ 1:50 smooth
50 easy swim
4x100 @ 2:00 swim FAST ALL OUT!!!! (try to beat your total 400 time)
100 easy recovery
400 smooth (50 back/50 free)
100 cool down
*3500 Total*

C:
400 warm up
6x75 w/:30 sec rest (25 kick/25 drill/25 swim)
12x25 w/:20 sec rest 4x(1 easy, 1 medium, 1 fast)
5x100 pull w/:20 sec rest (3/5 breathing pattern by 50)
3x100 w/:30 sec rest swim FAST!!!!
300 easy(50 back/50 free)
100 cool down
*2300 Total*