A:
600 warm up (100 swim/50 kick)
8x75 @ 1:20 (kick/drill/swim by 25)
8x25 @ :30 (12.5y FAST!/12.5 easy)
4x200 @ 3:00 (100 RACE!!! rest :5, 100 easy)
450 pull (3/5/7 breathing pattern by 50)
3x200 @ 3:15 (100 RACE!!! rest :5, 100 easy)
400 pull (3/5 breathing by 50)
4x100 @ 2:00 (50 RACE!! rest :5, 50 easy)
300 cool down (100 swim/50 kick)
*4300 Total*

B:
600 warm up (100 swim/50 kick)
6x75 @ 1:45 (kick/drill/swim by 25)
6x25 @ :40 (12.5y FAST!/12.5 easy)
4x150 @ 3:00 (75 RACE!!! rest :5, 75 easy)
300 pull (3/5 breathing pattern by 50)
3x150 @ 3:15 (75 RACE!!! rest :5, 75 easy)
200 pull (3/5 breathing by 50)
4x75 @ 2:00 (50 RACE!! rest :5, 25 easy)
300 cool down (100 swim/50 kick)
*3300 Total*

C:
600 warm up (100 swim/50 kick)
4x75 w/:20 rest (kick/drill/swim by 25)
4x25 w/:15 rest (12.5y FAST!/12.5 easy)
4x100 @ 3:00 (75 RACE!!! rest :5, 25 easy)
300 pull (3/5 breathing pattern by 50)
3x100 @ 3:15 (75 RACE!!! rest :5, 25 easy)
300 cool down (100 swim/50 kick)
*2300 Total*