A:
600 warm up (150 swim/50 kick, repeat)
4x50 kick @ :60
200 easy swim
3x50 kick @ :55
150 easy swim
2x50 kick @ :50
100 easy swim
1x50 kick FAST!
50 easy swim
4x150 swim @ 2:20 (25 right arm/25 left arm/100 swim)
4x200 pull @ 2:50 (descend 1-4)
4x250 swim @ 3:45 (100 IM/50 free/100 IM)
450 cool down (50 choice/100 swim, repeat)
*4500 Total*

B:
600 warm up (150 swim/50 kick, repeat)
4x50 kick @ 1:15
200 easy swim
3x50 kick @ 1:10
150 easy swim
2x50 kick @ 1:05
100 easy swim
4x100 swim @ 2:00 (25 right arm/25 left arm/50 swim)
4x150 pull @ 2:45 (descend 1-4)
4x200 swim 4:00 (25 non-free/75 free, repeat)
300 cool down (50 choice/100 swim, repeat)
*3600 Total*

C:
400 warm up (150 swim/50 kick, repeat)
4x50 kick w/fins @ 1:15
200 easy swim
3x50 kick w/fins @ 1:10
150 easy swim
2x50 kick w/fins @ 1:05
100 easy swim
4x100 swim w/:15 rest (25 right arm/25 left arm/50 swim)
4x100 pull w/:15 rest (descend 1-4)
300 cool down (50 choice/100 swim, repeat)
*2400 Total*