A:
400 choice warm up
8x50 @ 1:05 kick (25 choice, 25 fast free)
8x50 @ :55 swim (25 non-free, 25 build free)
4 x [150 swim @ 2:00 (strong effort)
100 IM cruise @ 2:00]
400 pull (3/5 breathing pattern by 50)
3 x [150 swim @ 1:55 (strong effort)
100 IM cruise @ 1:55]
300 with board (25 kick/50 pull, repeat)
2 x [150 swim @ 2:00 (RACE!)
100 IM cruise @ 1:50]
200 cool down
*4300 Total*


B:
400 choice warm up
6x50 @ 1:20 kick (25 choice, 25 fast free)
6x50 @ 1:05 swim (25 non-free, 25 build free)
4 x [125 swim @ 2:00 (strong effort)
75 recovery @ 1:30]
400 pull (3/5 breathing pattern by 50)
3 x [125 swim @ 2:00 (strong effort)
75 recovery @ 1:30]
300 with board (25 kick/50 pull, repeat)
2 x [125 swim @ 2:00 (RACE!)
75 recovery @  1:30]
100 cool down
*3600 Total*

C:
400 choice warm up
5x50 w/:20 rest, kick (25 choice, 25 fast free)
5x50 w/:15 rest, swim (25 non-free, 25 build free)
4 x [100 swim (strong effort)
50 easy pull w/:30 rest]
300 pull (3/5 breathing pattern by 50)
3 x [100 swim (strong effort)
50 easy pull w/:30 rest]
300 with board (25 kick/50 pull, repeat)
100 cool down
*2700 Total*