A:
600 warm up (100 swim/50 kick)
4x100 IM @ 1:45
3x200 swim @ 2:50
4x100 IM @ 1:35
3x200 swim @ 2:40
4x100 IM @ 1:30
3x200 swim @ 2:30
100 easy/recovery
12x50 @ :50 (2 FAST!/1 easy, repeat)
200 cool down
*4500 Total*

B:
600 warm up (100 swim/50 kick)
4x75 @ 1:30 (free/non-free/free)
3x150 swim @ 2:40
4x75 @ 1:20 (free/non-free/free)
3x150 swim @ 2:30
4x75 @ 1:15 (free/non-free/free)
3x150 swim @ 2:20
50 easy/recovery
9x50 @ :60 (2 FAST!/1 easy, repeat)
200 cool down
*3500 Total*

C:
600 warm up (100 swim/50 kick)
4x75 w/:15 rest (free/non-free/free)
3x100 pull w/:10 rest
4x75 w/:15 rest (free/non-free/free)
3x100 pull w/:10 rest
9x50 w/:15 rest (2 FAST!/1 easy, repeat)
200 cool down
*2500 Total*