A:
400 swim/300 pull/200 kick/100 drill
20x25 @ :30 (2 drill, 2 build, 1 FAST!)
4x150 swim @ 2:10
4x150 pull @ 2:05
4x150 swim @ 2:00
4x150 pull @ 1:55
100 easy recovery
4x50 drill @ :55 (25 right arm/25 left arm)
4x50 drill @ :55 (25 fist drill/25 catch-up)
400 swim (get faster every 100)
4x50 @ :60 cool down
*5000 Total*

B:
400 swim/300 pull/200 kick/100 drill
20x25 @ :40 (2 drill, 2 build, 1 FAST!)
4x100 swim @ 2:00
4x100 pull @ 1:55
4x100 swim @ 1:50
4x100 pull @ 1:45
100 easy recovery
4x50 drill @ 1:10 (25 right arm/25 left arm)
4x50 drill @ 1:10 (25 fist drill/25 catch-up)
4x50 @ 1:15 cool down
*3800 Total*

C:
300 swim/200 pull/100 kick/100 drill
10x25 w/:15 sec rest (2 drill, 2 build, 1 FAST!)
3x100 swim w/:25 sec rest
3x100 pull w/:20 sec rest
3x100 swim w/:15 sec rest
3x100 pull w/:10 sec rest
3x50 drill w/:20 sec rest (25 right arm/25 left arm)
3x50 drill w/:20 sec rest (25 fist drill/25 catch-up)
100 cool down
*2600 Total*