A:
600 warm up (100 free/50 non-free)
8x50 @ :50 (25 FAST!/25 easy)
2 x [2x50 FAST! @ :45
     100 pull @ 1:45
     4x50 FAST! @ :50
     200 pull @ 3:30
     6x50 FAST! @ :55
     300 pull @ 5:00]
6 minute kick (:30 easy/:20 FAST!)
8x75 @ 1:30 (25 underwater kick/25 non-free/25 free)
200 cool down
*4500 total*

B:
600 warm up (100 free/50 non-free)
6x50 @ :60 (25 FAST!/25 easy)
2x50 FAST! @ :55
100 pull @ 2:00
4x50 FAST! @ :60
200 pull @ 4:00
6x50 FAST! @ 1:05
300 pull @ 6:00
4x50 FAST! @ 1:10
200 pull @ 4:00
2x50 FAST! @ 1:15
100 pull @ 2:00
6 minute kick (:30 easy/:20 FAST!)
6x75 @ 1:45 (25 underwater kick/25 non-free/25 free)
200 cool down
*3600 total*

C:
600 warm up (100 free/50 non-free)
6x50 w/:15 rest (25 FAST!/25 easy)
2x50 FAST! w/:10 rest
100 pull w/:30 rest
4x50 FAST! w/:10 rest
200 pull w/:30 rest
6x50 FAST! w/:10 rest
300 pull w/:30 rest
4 minute kick (:30 easy/:20 FAST!)
200 cool down
*2500 total*