A:
800 warm up (200 swim/200 pull/200 kick/200 swim)
12x50 @ :55 (4 fingertip drag, 4 catchup drill, 4 fist drill)
1x400 swim @ 5:40
2x300 swim @ 4:15
3x200 swim @ 2:50
4x100 swim @ 1:25
50 easy
400 IM (kick/swim/drill/swim by 25)
18x50 pull 3x(3 @ :55, 3 @ :45 FAST!)
200 cool down
*4950 Total*

B:
800 warm up (200 swim/200 pull/200 kick/200 swim)
12x50 @ 1:05 (4 fingertip drag, 4 catchup drill, 4 fist drill)
1x400 swim @ 7:40
2x300 swim @ 5:45
3x200 swim @ 3:50
4x100 swim @ 2:00
300 cool down
*3700 Total*

C:
800 warm up (200 swim/200 pull/200 kick/200 swim)
12x50 w/:15 sec rest (4 fingertip drag, 4 catchup drill, 4 fist drill)
4x250 w/:30 seconds rest (alternate swim/pull by 250)
200 cool down
*2600 Total*