A:
500 warm up
6x50 kick @ 1:10
4x200 @ 3:15 (100 free/100 IM)
5x50 kick @ :60
4x200 swim @ 2:50 (descend 1-4)
4x50 kick @ :50
4x200 pull @ 2:40 (all strong)
3x50 kick @ 1:30 (RACE!)
300 cool down (50 Frog/100 swim, repeat)
*4100 Total*

B:
500 choice warm up
5x50 kick @ 1:20
5x200 swim @ 3:45 (descend 1-5)
4x50 kick @ 1:20
5x200 pull @ 3:30 (descend 1-5)
3x50 kick @ 1:20 (RACE!)
300 cool down (50 Frog/100 swim, repeat)
*3400 Total*

C:
400 choice warm up
4x50 kick w/:20 sec rest
3x200 swim w/:20 rest (descend 1-3)
3x50 kick w/:15 rest
3x200 pull w/:20 rest (descend 1-3)
2x50 kick w/:20 rest (FAST!)
300 cool down (50 Frog/100 swim, repeat)
*2400 Total*