A:
200 swim/200 pull/200 kick/200 swim
8x50 @ :60 (25 fast/25 easy/kick hard on the wall until next interval)
4x100 @ 2:00 (25 Frog-on-a-Lilypad/25 kick/50 swim)
10x75 w/fins @ 1:15 (25 underwater/25 swim/25 Tarzan drill)
50 easy
4x150 pull @ 2:15 (3/5/7 breathing pattern by 50)
400 IM (25 kick/25 drill/25 swim/25 freestyle)
6x100 IM @ 1:45
4x50 w/:20 rest (25 Feet-first/25 swim)
200 cool down
*4400 Total*

B:
200 swim/200 pull/200 kick/200 swim
6x50 @ 1:05 (25 fast/25 easy/kick hard on the wall until next interval)
3x100 @ 3:00 (25 Frog-on-a-Lilypad/25 kick/50 swim)
8x75 w/fins @ 1:30 (25 underwater/25 swim/25 Tarzan drill)
50 easy
4x100 pull @ 2:00 (3/5 breathing pattern by 25)

300 (25 kick/25 drill/25 swim x 3)
6x75 @ 1:30 (25 free/25 non-free/25 free)
200 cool down
*3400 Total*


C:
200 swim/200 pull/200 kick
6x50 w/:10 rest (25 fast/25 easy/:10 seconds kick hard on the wall)
3x100 w/:30 rest (25 Frog-on-a-Lilypad/25 kick/50 swim)
6x75 w/fins w/:30 rest (25 underwater/25 swim/25 Tarzan drill)
3x100 pull w/:20 rest (3/5 breathing pattern by 25)

300 (25 kick/25 drill/25 swim x 3)
4x75 @ 1:30 (25 free/25 non-free/25 free)

100 cool down
*2600 Total*