A:
600 warm up (100 swim/50 kick, repeat)
6x75 @ 1:15 (25 right arm/25 left arm/25 swim)
3 x [3x50 swim @ :45 (descend 1-3)
   2x75 @ 1:15 (back/breast/free by 25)
   6x25 FAST @ :20
   300 pull (3/5 breathing pattern by 50)
   w/:30 sec rest]
4x125 @ 2:00 (25 SPRINT, 100 no walls)
4x125 @ 2:15 (75 free/50 backstroke)
*4300 Total*

B:
600 warm up (100 swim/50 kick, repeat)
6x75 @ 1:40 (25 right arm/25 left arm/25 swim)
2 x [3x50 swim @ :60 (descend 1-3)
   3x50 @ 1:10 (free/non-free by 25)
   6x25 FAST @ :30
   300 pull (3/5 breathing pattern by 50)
   w/:30 sec rest]
4x125 @ 2:30 (25 SPRINT, 100 no walls)
4x100 w/:15 rest (75 free/25 non-free)
*3400 Total*

C:

450 warm up (100 swim/50 kick, repeat)
6x75 w/:20 rest (25 right arm/25 left arm/25 swim)
2 x [3x50 swim w/:15 rest (descend 1-3)
   3x50 w/:15 rest (free/non-free by 25)
   250 pull (3/5 breathing pattern by 25)
   w/:30 sec rest]
4x125 w/:30 sec rest (25 SPRINT, 100 no walls)
200 cool down
*2400 Total*