A:
500 warm up (200 swim/50 kick, repeat)
500 Pull (50 shark drill/200 pull, repeat)
8x50 @ :55 (IM order, kick/swim by 25)
6x100 swim @ 1:30 (best average, all strong)
100 recovery/easy
4x150 swim @ 2:10 (best average, all strong)
100 recovery/easy
3x200 swim @ 2:45 (best average, all strong)
100 recovery/easy
8x25 swim @ :40 (start at the "T", sprint to the wall)
300 cool down (100 non-free/200 free)
*4000 total*

B:
500 warm up (200 swim/50 kick, repeat)
500 Pull (50 shark drill/200 pull, repeat)
6x50 @ 1:15 (kick/swim by 25)
5x100 swim @ 2:00 (best average, all strong)
100 recovery/easy
3x150 swim @ 3:00 (best average, all strong)
100 recovery/easy
2x200 swim @ 4:00 (best average, all strong)
100 recovery/easy
6x25 swim @ :60 (start at the "T", sprint to the wall)
300 cool down (100 non-free/200 free)
*3400 total*

C:
400 warm up (150 swim/50 kick, repeat)
400 Pull (50 shark drill/150 pull, repeat)
6x50 w/:15 rest (kick/swim by 25)
5x100 swim w/:30 rest (best average, all strong)
100 recovery/easy
3x150 swim w/:30 rest (best average, all strong)
100 recovery/easy
6x25 swim @ :60 (start at the "T", sprint to the wall)
100 cool down
*2500 total*