A:
10 minute choice warm up
12x25 @ :30 (2 drill/1 FAST!)
1x300 pull (3/5 breathing pattern by 50)
6x50 @ :40 (with paddles only...ALL FAST!)
50 easy recovery
6x50 @ 1:30 (RACE!)
50 easy recovery
300 swim (with NO walls)
6x125 @ 2:00 (50 choice/75 free)
8x25 @ :45 (odds: easy, evens: AS FAST AS POSSIBLE...equipment allowed!)
300 cool down
*3500 estimated total*

B:
10 minute choice warm up
12x25 @ :40 (2 drill/1 FAST!)
1x300 pull (3/5 breathing pattern by 50)
4x50 @ :50 (with paddles only...ALL FAST!)
50 easy recovery
4x50 @ 1:30 (RACE!)
50 easy recovery
300 swim (with NO walls)
4x125 @ 2:30 (50 non-free/75 free)
300 cool down
*3000 estimated total*

C:
10 minute choice warm up
12x25 w/:15 rest (2 drill/1 FAST!)
1x300 pull (3/5 breathing pattern by 50)
4x50 w/:30-:60 rest (RACE!)
50 easy recovery
300 swim (with NO walls)
4x125 w/:20 rest (50 non-free/75 free)
300 cool down
*2400 estimated total*