A:
500 warm up
6x75 @ 1:20 (kick/drill/swim by 25)
2 x [6x50 @ :50 (25 FAST/25 easy)
      300 swim w/no walls (Turn at the "T")]
400 IM (kick/drill/swim/free by 25)
8x25 @ :30 (IM order, first 4 strokes off the wall are FAST!)
4x200 @ 3:10 (100 IM/100 free)
6x100 pull @ 1:25 (3/5 by 50)
4x50 @ :55 (25 Tarzan drill/25 swim)
*4400 Total*

B:
500 warm up
6x75 @ 1:45 (kick/drill/swim by 25)
2 x [5x50 @ :60 (25 FAST/25 easy)
      250 swim w/no walls (Turn at the "T")]
300 swim (free/non-free by 50)
6x25 @ :40 (first 4 strokes off the wall are FAST!)
4x150 @ 3:00 (50 non-free/100 free)
4x50 @ :55 (25 Tarzan drill/25 swim)
*3300 Total*

C:
400 warm up
6x75 w/:15 rest (kick/drill/swim by 25)
5x50 w/:10 rest (25 FAST/25 easy)
250 swim w/no walls (Turn at the "T")]
300 swim (free/non-free by 50)
4x25 w/:10 rest (first 4 strokes off the wall are FAST!)
3x150 w/:30 rest (50 non-free/100 free)
4x50 w/:15 rest (25 Tarzan drill/25 swim)
*2500 Total*