A:
500 warm up
8x75 @ 1:20 (25 kick/25 drill/25 swim...IM order)
3 x [2x200 pull @ 2:50
3x100 IM @ 1:45]
50 easy
4x25 @ :45 (FAST! "In-Water-Start" @ the flags)
50 easy
9x25 @ :40 (1 easy, 1 medium, 1 FAST!)
9x25 @ :40 (1 easy, 1 medium, 1 FUN! ex: feet-first, corkscrew, dolphin-diving, etc)
200 cool down
*4600 Total*

B:
500 warm up
6x75 @ 1:30 (25 kick/25 drill/25 swim)
3 x [1x200 pull @ 3:45
3x100 swim @ 1:50]
50 easy
4x25 @ :45 (FAST! "In-Water-Start" @ the flags)
50 easy
9x25 @ :40 (1 easy, 1 medium, 1 FAST!)
9x25 @ :40 (1 easy, 1 medium, 1 FUN! ex: feet-first, corkscrew, dolphin-diving, etc)
200 cool down
*3400 Total*

C:
400 warm up
4x75 w/:30 rest (25 kick/25 drill/25 swim)
3 x [1x100 pull w/:20 rest
2x100 swim w/:15 rest]
50 easy
4x25 w/:30 rest (FAST! "In-Water-Start" @ the flags)
50 easy
9x25 w/:20 rest (1 easy, 1 medium, 1 FAST!)
9x25 w/:20 rest (1 easy, 1 medium, 1 FUN! ex: feet-first, corkscrew, dolphin-diving, etc)
200 cool down
*2500 Total*