A:
500 warm up
8x75 @ 1:15 (kick/drill/swim by 25)
16x25 swim@ :30 (2 easy/1 FAST)
Main Set (all swim as 1 easy/1 FAST):
[ 2x25 @ :25
4x50 @ :50
6x75 @ 1:15
8x100 pull @ 1:40
6x75 @ 1:15
4x50 @ :50
2x25 @ :25 ]
500 w/ fins (50 back/50 free)
200 cool down
*4700 Total*

B:
500 warm up
8x75 @ 1:30 (kick/drill/swim by 25)
16x25 swim@ :35 (2 easy/1 FAST)
Main Set (all swim as 1 easy/1 FAST):
[ 2x25 @ :30
4x50 @ :60
6x75 @ 1:30
8x100 pull @ 2:00 ]
400 w/ fins (50 back/50 free)
200 cool down
*3700 Total*

C:
300 warm up
6x75 w/:20 (kick/drill/swim by 25)
12x25 swim @ :45 (2 easy/1 FAST)
Main Set (all swim as 1 easy/1 FAST):
[ 2x25 w/:15
4x50 w/:15
6x75 pull w/:15
4x50 w/:15
2x25 w/:15 ]
300 w/ fins (50 back/50 free)
100 cool down
*2400 Total*