A:
900 warm up (200 swim/50 kick/50 drill)
5x300 @ 4:40 (50 kick/100 swim, repeat)
50 easy recovery
4x250 pull @ 3:30 (descend time 1-4)
50 easy recovery
12x100 swim (3 @ 1:20, 1 @ 1:40, repeat)
300 cool down (50 choice/100 swim, repeat)
*5000 Total*

B:
600 warm up (200 swim/50 kick/50 drill)
4x300 @ 6:00 (50 kick/100 swim, repeat)
50 easy recovery
4x200 pull @ 3:45 (descend time 1-4)
50 easy recovery
9x100 swim (2 @ 1:50, 1 @ 2:20, repeat)
300 cool down (50 choice/100 swim, repeat)
*3900 Total*

C:
600 warm up (200 swim/50 kick/50 drill)
3x300 w/:30 rest (50 kick/100 swim, repeat)
50 easy recovery
4x150 pull w/:20 rest (descend time 1-4)
50 easy recovery
5x100 swim w/:15 rest (1 fast, 1 easy, repeat)
100 cool down
*2800 Total*