A:
500 warm up
4x250 @ 4:00 (50 free/50 back/50 free/50 back/50 free)
3x300 swim (1 @ 4:30,1 @ 4:20, 1 @ 4:10)
50 easy
3x300 pull (1 @ 4:20,1 @ 4:10, 1 @ 4:00)
100 easy
6x150 @ 2:30 (50 kick/100 swim)
200 cool down
*4400 Total*

B:
500 warm up
4x150 @ 3:00 (50 free/50 non-free/50 free)
3x200 swim @ 3:45 (descend 1-3)
50 easy
3x200 pull @ 3:30 (descend 1-3)
50 easy
6x150 @ 3:30 (50 kick/100 swim)
200 cool down
*3500 Total*


C: 400 warm up
3x150 w/:30 seconds rest (50 free/50 non-free/50 free)
3x150 swim w/:20 seconds rest (descend 1-3)
50 easy
3x150 pull w/:20 rest (descend 1-3)
50 easy
3x150 w/:30 rest (fins optional) (50 kick/100 swim)
100 cool down
*2400 Total*