A:
10 min choice swim warm up
6 min kick (:40 easy, :20 HARD!, repeat)
16x25 @ :30 (2 Drill/2 Build to FAST!)
2 x [4x25 IM @ :30
      3x50 @ :45 (25 FAST!/25 easy)
      4x100 @ 1:25 (50 FAST!/50 easy)
      5x150 @ 2:15 (100 FAST!/50 easy)]
6x25 w/:10 rest (1 feet-first/1 underwater/1 Frog, repeat)
150 cool down
*~4200 Total*

B:
10 min choice swim warm up
6 min kick (:40 easy, :20 HARD!, repeat)
16x25 @ :40 (2 Drill/2 Build to FAST!)
2 x [4x25 non-free @ :40
      3x50 @ :60 (25 FAST!/25 easy)
      3x100 @ 2:00 (50 FAST!/50 easy)
      3x150 @ 3:00 (100 FAST!/50 easy)]
6x25 w/:10 rest (1 feet-first/1 underwater/1 Frog, repeat)
150 cool down
*~3300 Total*

C:
10 min choice swim warm up
6 min kick (:40 easy, :20 HARD!, repeat)
12x25 w/:10 rest (2 Drill/2 Build to FAST!)
4x25 non-free w/:10 rest
4x50 w/:15 rest (25 FAST!/25 easy)
4x100 w/:20 rest (50 FAST!/50 easy)
4x150 w/:30 rest (100 FAST!/50 easy)]
6x25 w/:10 rest (1 feet-first/1 underwater/1 Frog, repeat)
150 cool down
*~2400 Total*