This workout provided by Bond...James Bond

A:
3x400 snake warm up (#1: swim, #2: 25 kick/50 swim, #3: 4x100 IM)
007x150 @ 2:15 (50 kick/100 swim)
007x100 pull (3 @ 1:15, 1 @ 1:45, 3 @ 1:15)
007x50 swim @ :55 (3 dolphin dives anytime during each 50)
4x175 @ 2:40 (50 free/100 IM/25 free)
300 cool down (50 Frog/100 swim/repeat)
*4300 Total*

B:
3x300 snake warm up (#1: swim, #2: 25 kick/50 swim, #3: 25 non-free/50 free)
007x150 @ 3:15 (50 kick/100 swim)
007x100 pull (3 @ 1:40, 1 @ 2:20, 3 @ 1:40)
007x50 swim @ 1:10 (3 dolphin dives anytime during each 50)
300 cool down (50 Frog/100 swim/repeat)
*3300 Total*

C:
3x300 snake warm up (#1: swim, #2: 25 kick/50 swim, #3: 25 non-free/50 free)
007x100 w/:15 rest (25 kick/25 drill/50 swim)
007x50 pull (3 strong w/:10 rest, 1 easy w/:30 rest, 3 strong w/:10 rest)
007x25 swim w/:20 rest (1 dolphin dive anytime during each 25)
100 cool down
*2400 Total*