A:
900 warm up (3 x 200 swim/50 kick/50 drill)
6x50 pull @ :50
100 pull @ 1:30
200 pull @ 2:45
300 pull @ 4:00
400 pull @ 5:15
100 easy recovery
400 swim @ 5:15
300 swim @ 4:00
200 swim @ 2:45
100 swim @ 1:30
100 easy recovery
1x100 pull @ 1:25
2x100 pull @ 1:20
3x100 pull @ 1:15
6x150 @ 2:30 (free/non-free/free by 50)
200 cool down
*5000 total*

B:
900 warm up (3 x 200 swim/50 kick/50 drill)
6x50 pull @ :60
100 pull @ 2:00
200 pull @ 3:45
300 pull @ 5:30
100 easy recovery
300 swim @ 5:30
200 swim @ 3:45
100 swim @ 2:00
100 easy recovery
1x100 pull @ 1:55
2x100 pull @ 1:50
3x100 pull @ 1:45
8x75 @ 1:30 (free/non-free/free by 50)
200 cool down
*3800 total*

C:
600 warm up (2 x 200 swim/50 kick/50 drill)
6x50 pull w/:10 sec rest
3x200 pull w/:30 sec rest
3x200 swim w/:30 sec rest
12x50 drill w/:15 rest (3 shark drill, 3 fist drill, 3 catch-up, 3 choice drill)
100 cool down
*2800 total*