A:
200 swim/100 kick/200 swim/100 kick
8x50 @ :60 (15 meters FAST, 35 easy, kick hard on wall until :60)
100 easy
8x75 (odds: FAST! @ :55, evens: smooth @ 1:05)
200 recovery swim
8x50 (odds: FAST! @ :40, evens: smooth @ :50)
200 recovery swim
8x25 (odds: FAST! @ :20, evens: smooth @ :30)
200 recovery swim
4x150 pull @ 2:15 (3/5/7 breathing pattern by 50)
6x25 @ :30 (2 drill, 1 build)
2x50 FAST!! from a dive, all out, for time!! (100 easy between 50s)
300 easy cool down
*4200 Total*

B:
200 swim/100 kick/200 swim/100 kick
6x50 @ 1:10 (15 meters FAST, 35 easy, kick hard on wall until 1:10)
100 easy
6x75 (odds: FAST! @ 1:20, evens: smooth @ 1:40)
200 recovery swim
6x50 (odds: FAST! @ :50, evens: smooth @ :60)
200 recovery swim
6x25 (odds: FAST! @ :30, evens: smooth @ :40)
200 recovery swim
4x100 pull @ 1:50 (3/5/3/5 breathing pattern by 25)
6x25 @ :40 (2 drill, 1 build)
1x50 FAST!! from a dive, all out, for time!!
200 easy cool down
*3300 Total*

C:
200 swim/100 kick/200 swim/100 kick
6x50 (15 meters FAST, 35 easy, kick hard on wall for :15 sec, rest :15)
100 easy
2 x [6x50 swim (1 FAST, 1 easy) w/:20 sec rest
100 recovery swim]
3x100 pull w/:20 sec rest (3/5/3/5 breathing pattern by 25)
1x50 FAST!!!!
150 easy cool down
*2300 Total*