A:
300 Swim/300 Pull/300 Drill/300 Kick
4x200 Pull @ 3:00 (3/5/3/7 breathing pattern by 50)
8x25 @ :30 (1/2 FAST!, 1/2 easy)
20x100 @ 1:50 (75 RACE!/ 25 easy)
200 cool down
*4400 total*

B:
300 Swim/300 Pull/300 Drill/300 Kick
3x200 Pull @ 4:00 (3/5/3/7 breathing pattern by 50)
8x25 @ :40 (1/2 FAST!, 1/2 easy)
15x100 @ 2:30 (75 RACE!/ 25 easy)
200 cool down
*3700 total*

C:
200 Swim/200 Pull/200 Drill/200 Kick
3x150 Pull w/:30 rest (3/5/3 breathing pattern by 50)
6x25 w/:15 rest (1/2 FAST!, 1/2 easy)
10x100 w/:30 rest (75 RACE!/ 25 easy)
100 cool down
*2500 total*