A:
600 warm up (200 swim/100 kick x 2)
18x50 swim (6 @ :50, 6 @ :45, 6 @ :40)
50 easy
4 x [2x75 @ 1:20 (kick/drill/swim by 25)
1x100 swim build @ 1:30
2x25 SPRINT @ :40
1x150 pull @ 2:30 (3/5/7 breathing pattern by 50)]
5x150 @ 2:30 (free/non-free/free by 50)
200 cool down
*4200 Total*

B:
600 warm up (200 swim/100 kick x 2)
15x50 swim (5 @ :60, 5 @ :55, 5 @ :50)
50 easy
3 x [2x75 @ 1:40 (kick/drill/swim by 25)
1x100 swim build @ 2:00
2x25 SPRINT @ :40
1x150 pull @ 3:00 (3/5 breathing pattern by 25)]
3x150 w/:20 seconds rest (free/non-free/free by 50)
200 cool down
*3300 Total*

C:
600 warm up (200 swim/100 kick x 2)
12x50 swim (4 w/:20 rest, 4 w/:15, 4 4/:10 rest)
50 easy
2 x [2x75 w/:30 sec rest (kick/drill/swim by 25)
1x100 swim build w/:20 rest
1x150 pull w/:30 rest (3/5 breathing pattern by 25)]
100 cool down
*2100 Total*