A:
600 warm up (200 swim/100 kick/200 swim/100 drill)
8x50 @ :60 (easy swim, kick hard on wall until next interval)
4x200 pull @ 2:50 (descend 1-4)
4x150 @ 2:30 (fly/free/back/free/breast/free by 25)
4x100 w/fins @ 1:30 (50 dolphin kick on back/50 swim free)
4x50 w/fins @ :60 (kick as FAST! as possible!)
50 easy swim
20x25 swim (1 FAST!/1ez/2FAST/1ez/3 FAST/etc...fast @ :20/easy @ :30)
600 snake cool down swim
*4150 total*

B:
600 warm up (200 swim/100 kick/200 swim/100 drill)
6x50 @ 1:10 (easy swim, kick hard on wall until next interval)
3x200 pull @ 3:30 (descend 1-3)
3x150 @ 3:00 (50 non-free/50 free/50 non-free)
3x100 w/fins @ 1:45 (50 dolphin kick on back/50 swim free)
3x50 w/fins @ :60 (kick as FAST! as possible!)
50 easy swim
16x25 swim (3 FAST @ :30/1 easy @ :45)
400 snake cool down swim
*3250 total*

C:
500 warm up (200 swim/100 kick/200 swim)
4x50 w/:10 rest (easy swim, kick hard on wall for :10 seconds)
3x200 pull w/:20 rest (descend 1-3)
3x150 w/:20 rest (50 free/50 non-free/50 free)
3x100 w/fins w/:15 rest (50 dolphin kick on back/50 swim free)
3x50 w/fins @ :60 (kick as FAST! as possible!)
300 snake cool down swim
*2500 total*