A:
500 choice warm up
8x75 @ 1:20 (kick/drill/swim by 25)
3 x [200 pull @ 3:00 (smooth)
     3x100 swim @ 1:15 (strong!)]
100 easy recovery
400 (50 dolphin kick on your back/50 swim)
3 x [100 pull @ 1:30
     4x25 @ :30 (SPRINT!!)]
6x75 @ 1:15 (back/breast/free by 25)
300 cool down (50 Frog/100 swim, repeat)
*4400 Total*

B:
500 choice warm up
8x75 @ 1:45 (kick/drill/swim by 25)
3 x [200 pull @ 3:30 (smooth)
     3x100 swim @ 1:50 (strong!)]
100 easy recovery
3 x [100 pull @ 2:00
     2x25 @ :40 (SPRINT!!)]
300 cool down (50 Frog/100 swim, repeat)
*3400 Total*

C:
400 choice warm up
6x75 w/:15 rest (kick/drill/swim by 25)
3 x [200 pull w/:20 rest (smooth)
     3x100 swim w/:15 rest (strong!)]
300 cool down (50 Frog/100 swim, repeat)
*2600 Total*