A:
500 warm up
4x50 kick @ :60
4x50 drill @ :55
4x50 build @ :50
5x100 swim @ 1:30 (strong effort)
2x200 pull @ 3:00 (smooth)
5x100 swim @ 1:25 (strong effort)
2x200 pull @ 3:00 (smooth)
5x100 swim @ 1:20 (strong effort)
2x200 pull @ 3:00 (smooth)
5x100 swim @ 1:15 (strong effort)
2x200 pull @ 3:00 (smooth)
8x25 @ :30 (descend stroke count by one on #1-4, #5-8)
*4900 Total*

B:
500 warm up
4x50 kick @ 1:15
4x50 drill @ 1:10
4x50 build @ 1:05
4x100 swim @ 1:55 (strong effort)
2x200 pull @ 4:00 (smooth)
4x100 swim @ 1:50 (strong effort)
2x200 pull @ 4:00 (smooth)
4x100 swim @ 1:45 (strong effort)
2x200 pull @ 4:00 (smooth)
8x25 @ :40 (descend stroke count by one on #1-4, #5-8)
*3700 Total*

C:
400 warm up
4x50 kick w/:15 seconds rest
4x50 drill w/:15 rest
4x50 build w/:15 rest
3x100 swim w/:15 rest (strong effort)
200 pull w/:30-:45 rest (smooth)
3x100 swim w/:15 rest (strong effort)
200 pull w/:30-:45 rest (smooth)
3x100 swim w/:15 rest (strong effort)
200 pull w/:30-:45 rest (smooth)
100 easy cool down
*2600 Total*