A:
500 choice warm up
8 minute kick (:30 easy, :30 hard, :15 easy, :15 hard, repeat)
8x50 drill @ :50 (right arm/left arm by 25, catchup, repeat)
2 x [50 FAST! @ :45
     50 easy @ :45
     100 FAST! @ 1:30
     100 easy @ 1:30
     150 FAST! @ 2:15
     150 easy @ 2:15]
6 x [75 IM @ 1:15
     100 free @ 1:30]
20x25 @ :30 (even #s: easy/choice; odd #s: AS FAST AS POSSIBLE)
200 cool down
*4200 Total*

B:
500 choice warm up
6 minute kick (:30 easy, :30 hard, :15 easy, :15 hard, repeat)
6x50 drill @ 1:10 (right arm/left arm by 25, catchup, repeat)
3 x [50 FAST! @ :60
     50 easy @ :60
     100 FAST! @ 2:00
     100 easy @ 2:00]
5x150 @ 3:00 (50 non-free/100 free)
10x25 @ :40 (even #s: easy/choice; odd #s: AS FAST AS POSSIBLE)
200 cool down
*3100 Total*

C:
400 choice warm up
4 minute kick w/fins (:30 easy, :30 hard, :15 easy, :15 hard, repeat)
6x50 drill w/:15 rest (right arm/left arm by 25, catchup, repeat)
2 x [50 FAST! w/:10 rest
     50 easy @ w/:20 rest
     100 FAST! w/:10 rest
     100 easy w/:20 rest]
4x150 w/:30 rest (50 non-free/100 free)
200 cool down
*2300 Total*