A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ :50 (tarzan drill/swim by 25)
10x25 @ :30 (2x: descend stroke count #1-4, FAST #5)
3 x [200 pull @ 3:00
150 swim @ 2:15 (3/5/7 breathing pattern by 50)
100 build @ 1:30
50 FAST @ 1:15]
6x50 @ :50 (fist drill/swim by 25)
10x25 @ :30 (2x: descend stroke count #1-4, FAST #5)
2 x [200 pull @ 3:00
150 swim @ 2:15 (3/5/7 breathing pattern by 50)
100 build @ 1:30
50 FAST @ 1:15]
200 cool down
*4700 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ 1:05 (tarzan drill/swim by 25)
10x25 @ :40 (2x: descend stroke count #1-4, FAST #5)
2 x [200 pull @ 3:45
150 swim @ 3:00 (3/5/7 breathing pattern by 50)
100 build @ 2:00
50 FAST @ 1:30]
6x50 @ 1:05 (fist drill/swim by 25)
10x25 @ :40 (2x: descend stroke count #1-4, FAST #5)
1 x [200 pull @ 3:45
150 swim @ 3:00 (3/5/7 breathing pattern by 50)
100 build @ 2:00
50 FAST @ 1:30]
200 cool down
*3700 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x50 w/:15 seconds rest (tarzan drill/swim by 25)
10x25 w/:15 seconds rest (2x: descend stroke count #1-4, FAST #5)
3 x [200 pull w/:30 rest
4x25 w/:15 rest (descend stroke count 1-4)
2x25 FAST! w/:20 rest]
6x50 w/:20 rest (fist drill/swim by 25)
100 cool down
*2500 Total*