A:
600 warm up (100 free/50 non free)
400 IM (kick/drill/swim/free by 25)
4x25 fly @ :30
8x75 @ 1:20 (back/breast/free by 25)
4x25 fly @ :30
100 easy
8x50 w/fins @ 1:10 (25 underwater kick/25 swim)
10x75 @ 1:30 (25 Dive & SPRINT/50 easy swim)
600 pull (3/5/7 breathing pattern by 50)
200 cool down
*3800 Total*

B:
600 warm up (100 free/50 non free)
300 (kick/drill/swim by 25)
4x25 strong free @ :30
8x75 @ 1:30 (free/non-free/free by 25)
4x25 strong free @ :30
100 easy
6x50 w/fins @ 1:15 (25 underwater kick/25 swim)
6x75 @ 2:00 (25 Dive & SPRINT/50 easy swim)
400 pull (3/5 breathing pattern by 50)
100 cool down
*3000 Total*

C:
600 warm up (100 free/50 non free)
300 (kick/drill/swim by 25)
4x25 strong free w/:10 sec rest
8x75 w/:30 (free/non-free/free by 25)
4x25 strong free w/:10 sec rest
100 easy
6x50 w/fins w/:30 seconds rest (25 underwater kick/25 swim)
300 pull (3/5 breathing pattern by 50)
100 cool down
*2500 Total*