A:
500 warm up
6x75 @ 1:20 (25 kick/25 right arm only/25 left arm only)
300 IM (kick/drill/swim by 25)
12x50 swim (3 @ :50, 3 @ :45, 3 @ :40, 3 @ :35)
50 easy
300 IM (kick/drill/swim by 25)
12x50 @ :55 w/paddles only (1 FAST!, 1 easy)
50 easy
300 IM (kick/drill/swim by 25)
12x50 @ :60 w/fins (25 kick underwater, 25 strong swim)
50 easy
4x25 ALL OUT RACE! w/easy 25 recovery between each sprint
200 cool down
*4100 Total*
B:
500 warm up
6x75 @ 1:45 (25 kick/25 right arm only/25 left arm only)
300 (50 free, 25 non-free)
10x50 swim (3 @ :60, 3 @ :55, 3 @ :50, 3 @ :45)
50 easy
300 (50 free, 25 non-free)
8x50 @ 1:05 w/paddles only (1 FAST!, 1 easy)
50 easy
300 (50 free, 25 non-free)
6x50 @ 1:15 w/fins (25 kick underwater, 25 strong swim)
50 easy
200 cool down
*3400 Total*

C:
400 warm up
4x75 w/:30 sec rest (25 kick/25 right arm only/25 left arm only)
300 (50 free, 25 non-free)
8x50 w/:20 sec rest (1 FAST!, 1 easy)
50 easy
300 (50 free, 25 non-free)
6x50 w/:30 sec rest w/fins (25 kick underwater, 25 strong swim)
100 cool down
*2300 Total*