A:
500 warm up
8x75 @ 1:30 (kick/drill/swim by 25)
12x25 @ :30 (descend 1-3)
4x100 @ 1:20 (strong effort)
100 easy
4x100 @ 1:15 (fast, make as many as possible)
100 easy
4x100 @ 1:15 (fast, make as many as possible)
100 easy
4x100 @ 2:00 (All FAST!!)
100 easy
8x75 @ 1:15 (50 pull/25 kick)
200 cool down
*4200 Total*

B:
500 warm up
8x75 @ 1:45 (kick/drill/swim by 25)
12x25 @ :40 (descend 1-3)
3x100 @ 1:50 (strong effort)
100 easy
3x100 @ 1:45 (fast, make as many as possible)
100 easy
3x100 @ 1:40 (fast, make as many as possible)
100 easy
3x100 @ 2:30 (All FAST!!)
100 easy
6x75 @ 1:30 (50 pull/25 kick)
100 cool down
*3500 Total*

C:
400 warm up
6x75 w/:30 sec rest (kick/drill/swim by 25)
12x25 w/:15 sec rest (descend 1-3)
3x100 swim
3x100 pull
3x100 swim w/fins
6x75 w/:30 sec rest (50 pull/25 kick)
100 cool down
*2500 Total*