A:
600 warm up (no walls/turn at the T)
6x75 @ 1:20 (kick/tarzan drill/swim by 25)
6x75 @ 1:10 (25 fast/50 easy)
3 x [3x75 @ 1:30 SPRINT (from a dive, for time)
25 easy recovery
300 pull (smooth)]
3x150 @ 2:30 (50 swim/50 kick/50 swim)
3x150 @ 2:30 (50 free/50 backstroke/50 free)
*4000 Total*

B:
500 warm up (no walls/turn at the T)
4x75 @ 1:45 (kick/tarzan drill/swim by 25)
6x75 @ 1:30 (25 fast/50 easy)
3 x [3x50 @ 1:30 SPRINT (from a dive, for time)
200 pull (smooth)]
4x75 @ 1:45 (25 swim/25 kick/25 swim)
4x75 @ 1:30 (25 free/25 non-free/25 free)
*2900 Total*

C:
400 warm up (no walls/turn at the T)
4x75 w/:20 seconds rest (kick/tarzan drill/swim by 25)
4x75 w/:20 rest (25 fast/50 easy)
3 x [2x50 @ 2:00 SPRINT (from a dive, for time)
200 pull (smooth)]
4x75 w/:20 rest (25 swim/25 kick/25 swim)
*2200 Total*