A:
700 choice warm up
8x50 @ 1:05 (easy 25, get out, dive in, sprint 12.5y, easy 12.5y, kick hard on wall until next repetition)
12x100 swim (3 @ 1:30, 3 @ 1:25, 3 @ 1:20, 3 @ 1:15)
100 easy
3 x [200 pull smooth @ 3:00
3x50 swim @ :60 (descend 1-3 to SPRINT!)
50 easy @ 1:15]
600 cool down (100 swim/50 kick)
*4200 Total*

B:
600 choice warm up
6x50 @ 1:15 (easy 25, get out, dive in, sprint 12.5y, easy 12.5y, kick hard on wall until next repetition)
12x75 swim (4 @ 1:40, 4 @ 1:30, 4 @ 1:20)
100 easy
3 x [150 pull smooth @ 3:00
4x25 swim @ :40 (descend 1-4 to SPRINT!)
50 easy @ 1:15]
450 cool down (100 swim/50 kick)
*3300 Total*

C:
500 choice warm up
6x50 w/:15 seconds rest (easy 25, get out, dive in, sprint 12.5y, easy 12.5y, kick hard on wall for :10 seconds)
12x50 swim w/:15 rest (4 easy, 4 medium, 4 strong effort)
3 x [100 pull smooth w/:20 rest
4x25 swim @ :50 (descend 1-4 to SPRINT!)
50 easy w/:30 rest]
300 cool down (100 swim/50 kick)
*2500 Total*