A:
900 warm up (3x: 200swim/50 kick/50 drill)
8x75 IM order @ 1:15 (drill/swim/freestyle by 25)
6x50 pull @ :45
3 x [300 pull @ 4:30
2x100 IM @ 1:40]
50 easy
all swim: 4x50 @ :45; 2x100 @ 1:25; 1x200 @ 2:45; 2x100 @ 1:25; 4x50 @ :45
200 cool down
*4500 Total*

B:
900 warm up (3x: 200swim/50 kick/50 drill)
6x75 @ 1:30 (free/non-free/free by 25)
4x50 pull @ :55
3 x [200 pull @ 3:45
3x50 swim @ :60, descend stroke count]
50 easy
all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60
200 cool down
*3500 Total*


C:
600 warm up (2x: 200swim/50 kick/50 drill)
6x75 w/:20 rest (free/non-free/free by 25)
4x50 pull w/:15 rest
3 x [200 pull w/:30 rest
3x50 swim w/:15rest, descend stroke count]
all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60
100 cool down
*2400 Total*