A:
500 warm up (75 swim/25 kick)
8x50 @ :55 (kick HARD on wall between intervals)
5x100 swim @ 1:30
4x100 swim @ 1:25
3x100 swim @ 1:20
2x100 swim @ 1:15
100 easy/recovery
4x150 pull @ 2:15 (3/5/7 breathing pattern by 50)
4 x [50 easy @ :60
     2x50 @ :40 (FAST!)
     4x25 @ :20 (FAST!)]
400 cool down (25 kick/25 drill/50 swim)
*4400 total*

B:
500 warm up (75 swim/25 kick)
8x50 @ :60 (kick HARD on wall between intervals)
3x100 swim @ 2:00
3x100 swim @ 1:55
3x100 swim @ 1:50
3x100 swim @ 1:45
50 easy recovery
4x100 pull @ 2:00 (3/5 breathing pattern by 50)
4 x [50 easy @ 1:10
     6x25 @ :30 (FAST!)]
200 cool down
*3500 total*

B:
500 warm up (75 swim/25 kick)
6x50 w/:10 rest (build each 50)
3 x [100 swim easy w/:10 rest
     2x100 swim FAST! w/:10 rest)
4x100 pull w/:15 rest (3/5 breathing pattern by 50)
100 cool down
*2200 total*