A:
500 warm up w/fins
8x50 kick @ :50 w/fins
6x50 @ :60 w/fins (underwater kick as far as possible, easy swim remainder)
100 easy swim (no fins)
6x100 swim @ 1:30 (negative split)
5x100 pull @ 1:20...make the interval
4x100 swim @ 1:40 (descend 1-4)
3x100 pull @ 1:25 (breathing every 5)
2x100 swim @ 1:45 (FAST!!)
100 easy
8x50 @ :60 (IM switch)
200 cool down
*4300 Total*

B:
500 warm up w/fins
6x50 kick @ :60 w/fins
5x50 @ 1:10 w/fins (underwater kick as far as possible, easy swim remainder)
100 easy swim (no fins)
5x100 swim @ 1:50 (negative split)
4x100 pull @ 1:45...make the interval
3x100 swim @ 2:00 (descend 1-3)
2x100 pull @ 2:00 (breathing pattern 3/5 by 25)
2x50 swim @ 1:00 (FAST!!)
100 easy
6x50 @ :60 (non-free/free by 25)
200 cool down
*3200 Total*

C:
400 warm up w/fins
4x50 kick w/:15 rest w/fins
4x50 w/:30 rest w/fins (underwater kick as far as possible, easy swim remainder)
100 easy swim (no fins)
4x100 swim w/:20 rest (negative split)
4x100 pull w/:20 rest (breathing pattern 3/5 by 25)
3x100 swim w/:20 rest (descend 1-3)
3x100 pull w/:20 rest (breathing pattern 3/5 by 25)
100 cool down
*2400 Total*