A:
500 warm up with fins
8x75 kick w/fins @ 1:05
8x25 underwater kick @ :40
400 IM easy (drill/swim by 25)
10x100 swim (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1 @ 1:15)
100 easy
20x50 swim (8 @ :50, 6 @ :45, 4 @ :40, 2 @ :35)
100 easy
600 pull (3/5 breathing pattern by 50)
200 cool down
*4700 Total*

B:
500 warm up with fins
6x75 kick w/fins @ 1:20
6x25 underwater kick @ :50
300 easy (drill/swim by 25)
10x75 swim (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1 @ 1:15)
100 easy
10x50 swim (4 @ :60, 3 @ :55, 2 @ :50, 1 @ :45)
50 easy
400 pull (3/5 breathing pattern by 50)
200 cool down
*3400 Total*

C:
400 warm up with fins
6x75 kick w/fins w/:20 sec rest
6x25 underwater kick w/:40 sec rest
300 easy (drill/swim by 25)
10x50 swim (odds: easy, evens: FAST)
10x50 pull (3/5 breathing pattern by 25)
100 cool down
*2400 Total*