A:
500 warm up with fins
5x100 @ 1:30 w/fins (50 kick on back/50 swim)
12x25 @ :30 IM order (2 drill/1 swim)
6x100 IM @ 1:45 (odds regular IM; evens: reverse IM)
50easy
12x25 @ :30 freestyle (2 drill/2 build)
4 x [4x25 Down & Outs
200 pull easy
:30 sec rest]
100 easy
3 x [2x25 @ :30 tarzan drill
100 swim @ 1:30 (no walls...turn at the "T")]
200 cool down
*4200 Total*

B:
500 warm up with fins
5x100 @ 1:50 w/fins (50 kick on back/50 swim)
12x25 @ :40 freestyle (2 drill/1 swim)
6x75 @ 1:30 (free/non-free/free by 25)
50easy
12x25 @ :40 freestyle (2 drill/2 build)
3 x [4x25 Down & Outs
200 pull easy
:30 sec rest]
100 easy
2 x [2x25 @ :40 tarzan drill
100 swim @ 1:55 (no walls...turn at the "T")]
200 cool down
*3600 Total*

C:
400 warm up with fins
4x100 w/:30 seconds rest w/fins (50 kick on back/50 swim)
12x25 w/:10 rest: freestyle (2 drill/1 swim)
6x75 w/:30 rest (free/non-free/free by 25)
50easy
12x25 w/:10 rest freestyle (2 drill/2 build)
2 x [4x25 Down & Outs
200 pull easy
:30 sec rest]
100 cool down
*2600 Total*