A:
750 warm up (200 choice/50 kick, repeat)
20x50 @ :55 (descend stroke count 1-5)
12x25 @ :30 (IM order)
5x200 pull @ 3:00 (breathing pattern 3/7 by 50)
8x75 @ 1:10 (25 IM order/50 Free)
300 swim (No Walls)
200 cool down
*4200 total*

B:
500 warm up (200 choice/50 kick, repeat)
15x50 @ 1:05 (descend stroke count 1-5)
12x25 @ :40 (non-free)
4x200 pull @ 4:00 (breathing pattern 3/7 by 50)
6x75 @ 1:30 (25 drill/50 Free)
300 swim (No Walls)
200 cool down
*3300 total*

C:
500 warm up (200 choice/50 kick, repeat)
10x50 w/:10 rest (descend stroke count 1-5)
12x25 w/:10 rest (drill)
4x150 pull w/:20 rest (breathing pattern 3/5/7 by 50)
300 swim (No Walls)
200 cool down
*2300 total*