A:
500 warm up (200 Swim/50 Kick/repeat)
500 Pull (breathe every 3/5 by 50)
2 x [4x50 Kick @ :60
     200 Pull (smooth)
     3x50 Kick @ :55
     200 Pull (smooth)
     2x50 FAST Kick @ :60
     200 Pull (smooth)
     1x50 Kick RACE!
     50 easy/recovery]
500 swim (RACE for Time!!)
300 cool down swim
*4100 total*

B:
500 warm up (200 Swim/50 Kick/repeat)
500 Pull (breathe every 3/5 by 50)
4x50 Kick @ 1:30
200 Pull (smooth)
3x50 Kick @ 1:20
200 Pull (smooth)
2x50 FAST Kick @ 1:20
200 Pull (smooth)
1x50 Kick RACE!
100 easy/recovery
500 swim (RACE for Time!!)
300 cool down swim
*3000 total*

C:
500 warm up (200 Swim/50 Kick/repeat)
300 Pull (breathe every 3/5 by 50)
2 x [4x50 Kick w/:20 rest
      200 Pull (smooth) w/:30 rest]
100 easy/recovery
400 swim (RACE for Time!!)
100 cool down swim
*2200 total*