A:
500 swim warm up
400 pull
300 IM (kick/drill/swim by 25)
200 kick choice
100 (tarzan drill/swim by 25)
12x100 swim (4 @ 1:30, 4 @ 1:25, 4 @ 1:20)
50 easy recovery
4x125 IM @ 2:15 (free/fly/back/breast/free by 25)
4x300 @ 5:00 (50 kick/100 swim, repeat) (descend 1-4)
200 cool down
*4600 Total*

B:
500 swim warm up
400 pull
300 swim (free/non-free by 25)
200 kick choice
100 (tarzan drill/swim by 25)
9x100 swim (3 @ 2:00, 3 @ 1:50, 3 @ 1:40)
50 easy recovery
6x150 @ 3:00 (25 kick/50 swim, repeat)
200 cool down
*3500 Total*



C:
500 swim warm up
400 pull
300 swim (free/non-free by 25)
200 kick choice
100 (tarzan drill/swim by 25)
6x100 swim w/:15 seconds rest (2 easy, 2 medium, 2 strong)
3x150 w/:30 rest (25 kick/50 swim, repeat)
100 cool down
*2600 Total*