A:
500 choice warm up
4x100 @ 1:45(50 drill/50 swim)
400 pull (3/5 breathing pattern by 50)
4x100 swim @ 1:25
400 pull @ 6:00
4x100 swim @ 1:20
400 pull @ 6:00
4x100 swim @ 1:15
400 pull @ 6:00
8x50 @ :55 (IM switch)
300 cool down (50 choice/100 swim)
*4400 Total*

B:
500 choice warm up
4x75 @ 1:30 (50 drill/25 swim)
300 pull (3/5 breathing pattern by 50)
3x100 swim @ 1:55
300 pull @ 6:00
3x100 swim @ 1:50
300 pull @ 6:00
3x100 swim @ 1:15
300 pull @ 6:00
6x50 @ 1:05 (non-free/free by 50)
300 cool down (50 choice/100 swim)
*3500 Total*

C:
400 choice warm up
4x75 w/:20 rest (50 drill/25 swim)
300 pull (3/5 breathing pattern by 50)
3x100 swim w/:15 rest
300 pull w/:30 rest
3x100 swim w/:15 rest
6x50 w/:20 rest (non-free/free by 50)
300 cool down (50 choice/100 swim)
*2500 Total*