A:
900 warm up (200 swim/50 kick/50 drill)
6x50 @ :60 (25 FAST/5 x Popups/25 easy)
8x75 @ 1:30 (fly/back/breast by 25)
400 pull (100 strong/100 moderate, repeat)
4x100 swim @ 1:25
300 pull (75 strong/75 moderate, repeat)
3x100 swim @ 1:20
200 pull (50 strong/50 moderate, repeat)
2x100 swim @ 1:15
100 as (50 shark drill/50 frog on a lily pad)
100 swim FAST (record your time!)
400 cool down (200 choice with board/200 swim)
*4200 total*

B:
900 warm up (200 swim/50 kick/50 drill)
6x50 @ 1:15 (25 FAST/5 x Popups/25 easy)
4x75 @ 1:30 (25 non-free/50 free)
400 pull (100 strong/100 moderate, repeat)
4x100 swim @ 2:00
300 pull (75 strong/75 moderate, repeat)
3x100 swim @ 1:50
100 as (50 shark drill/50 frog on a lily pad)
100 swim FAST (record your time!)
300 cool down (100 choice with board/200 swim)
*3400 total*

C:
600 warm up (200 swim/50 kick/50 drill)
4x50 w/:15 rest (25 FAST/5 x Popups/25 easy)
4x75 w/:20 rest (25 non-free/50 free)
2 x [300 pull (75 strong/75 moderate, repeat)
      3x100 swim w/:15 rest]
100 swim FAST (record your time!)
200 cool down (100 choice with board/100 swim)
*2600 total*