A:
10 minute choice swim warm up
6x100 @ 2:00 (kick/drill/swim/build by 25)
12x50 @ :50 (2 FAST!, 2 easy, repeat)
6x300 @ 4:30 (2 swim, 2 pull, 2 FAST! from a dive!)
4x75 @ 1:10 (25 non-free/50 free build)
600 pull (3/5/7 breathing pattern by 50)
200 Choice cool down
*4600 total*

B:
10 minute choice swim warm up
5x100 @ 2:30 (kick/drill/swim/build by 25)
8x50 @ :60 (2 FAST!, 2 easy, repeat)
6x250 @ 4:40 (2 swim, 2 pull, 2 FAST! from a dive!)
4x75 @ 1:30 (25 non-free/50 free build)
300 pull (3/5/7 breathing pattern by 50)
200 Choice cool down
*3600 total*

C:
10 minute choice swim warm up
4x100 w/:30 rest (kick/drill/swim/build by 25)
8x50 w/:20 rest (2 FAST!, 2 easy, repeat)
6x150 w/:30 rest (2 swim, 2 pull, 2 FAST! from a dive!)
4x75 w/:15 rest (25 non-free/50 free build)
100 Choice cool down
*2400 total*