A:
1 x 400 swim w/:30 rest
2 x 200 @ 3:15 (50 free/100 IM/50 free)
4 x 100 swim @ 1:25 (strong)
8 x 50 @ :45 (descend 1-4, 5-8)
16 x 25 @ :30 (2 kick on your back, 2 FAST! w/NO breath!)
1 x 400 w/fins (50 kick/50 swim, repeat)
16 x 25 @ :30 (odds: IM order FAST!, evens: easy free)
8 x 50 @ :40 (all strong)
4 x 100 IM @ 1:45 (strong)
2 x 200 pull @ 3:00 (3/5/7/9 breathing pattern by 50)
1 x 400 (25 FAST!/75 smooth)
*4400 total*

B:
1 x 400 swim w/:30 rest
2 x 200 w/:20 rest (50 free/50 non-free, repeat)
4 x 100 pull@ 1:55 (strong)
8 x 50 @ :55 (descend 1-4, 5-8)
16 x 25 @ :40 (2 kick on your back, 2 FAST! w/1 breath!)
8 x 50 @ :55 (all strong)
4 x 100 swim @ 1:55 (strong)
2 x 200 pull w/:20 rest (3/5/7/9 breathing pattern by 50)
1 x 400 (25 FAST!/75 smooth)
*3600 total*

C:
1 x 400 swim w/:30 rest
2 x 200 w/:20 rest (50 free/50 non-free, repeat)
4 x 100 pull w/:20 rest (strong)
8 x 50 w/:15 rest (descend 1-4, 5-8)
16 x 25 w/:15 rest (2 kick on your back, 2 FAST! w/2 breaths!)
1 x 400 (25 FAST!/75 smooth)
*2400 total*