A:
500 choice warm up
21x50 @:40/:60 (1 FAST/1 easy/2 FAST/1 easy/3 FAST, etc)
5x200 pull @ 3:00 (3/5/7/9 breathing pattern by 50)
5x150 @ 2:30 (50 kick on back/50 backstroke/50 free)
5x100 @ 1:30 (25 FAST/50 smooth/25 FAST)
8x50 @ :50 (IM order)
200 cool down
*4000 total*

B:
400 choice warm up
15x50 @ :55/1:10 (2 FAST/1 easy, repeat)
4x200 pull @ 4:00 (3/5/3/5 breathing pattern by 50)
4x150 @ 3:30 (50 kick on back/50 non-free/50 free)
4x100 @ 2:00 (25 FAST/50 smooth/25 FAST)
6x50 @ :60 (25 Tarzan drill/25 swim)
100 cool down
*3300 total*

C:
300 choice warm up
12x50 w/:15 rest (2 FAST/1 easy, repeat)
3x200 w/:20 rest (3/5/3/5 breathing pattern by 50)
3x150 w/:20 rest (50 kick on back/50 non-free/50 free)
3x100 w/:30 rest (25 FAST/50 smooth/25 FAST)
3x50 w/:15 rest (25 Tarzan drill/25 swim)
100 cool down
*2500 total*