A:
600 warm up (200 swim/100 choice, repeat)
16x25 @ :30 (descend stroke count 1-4, descend time 5-8, repeat)
6x50 w/fins @ :50 (25 underwater kick/25 swim)
500 swim (get out every 100y and do 5 GOOD push-ups on the pool deck)
6x150 @ 2:20 (50 free/50 IM order/50 free)
6 min kick (:30 easy/:30 hard/:30 easy/:30 vertical, repeat)
16x25 @ :30 (IM order, freestyle is SPRINT from a dive w/extra :30 rest)
400 pull cool down (3/5 breathing pattern by 50)
*3800 Total*

B:
600 warm up (200 swim/100 choice, repeat)
16x25 @ :40 (descend stroke count 1-4, descend time 5-8, repeat)
500 swim (get out every 100y and do 5 GOOD push-ups on the pool deck)
4x150 @ 3:00 (50 free/50non-free/50 free)
6 min kick (:30 easy/:30 hard/:30 easy/:30 vertical, repeat)
12x25 swim @ :30 (every 4th is SPRINT from a dive w/extra :30 rest)
300 pull cool down (3/5 breathing pattern by 50)
*3000 Total*

C:
600 warm up (200 swim/100 choice, repeat)
8x25 w/:10 rest (descend stroke count 1-4, descend time 5-8)
400 swim (get out every 100y and do 5 GOOD push-ups on the pool deck)
4x150 w/:20 rest (50 free/50non-free/50 free)
6 min kick (:30 easy/:30 hard/:30 easy/:30 vertical, repeat)
8x25 swim w/:10 rest (every 4th is SPRINT from a dive w/extra :30 rest)
200 pull cool down (3/5 breathing pattern by 50)
*2400 Total*