A:
500 choice warm up
8x75 @ 1:15 (back/breast/free by 25)
5 x [150 pull @ 2:15
2x50 strong swim @ :40
2x25 non-free @ :30]
100 easy recovery
12x25 @ :30 (4: descend stroke count, 4: descend time, 4: descend breaths to 0)
8x50 SPRINT (in relay form if possible) with :60 rest
4x150 2:40 (50 kick/100 swim)
200 cool down
*4200 Total*

B:
500 choice warm up
8x50 @ 1:05 (non-free/free by 25)
4 x [150 pull @ 2:45
2x50 strong swim @ :50
2x25 non-free @ :40]
100 easy recovery
12x25 @ :40 (4: descend stroke count, 4: descend time, 4: descend breaths to 1)
4x150 @ 3:20 (50 kick/100 swim)
200 cool down
*3300 Total*


C:
400 choice warm up
8x50 w/:10 seconds rest (drill/free by 25)
4 x [100 pull w/:15 rest
2x50 strong swim w/:15 rest]
50 easy recovery
12x25 w/:10 rest (4: descend strokes, 4: descend time, 4: descend strokes)
200 cool down
*2500 Total*