Go Looooonnnnnng!

A:
1000 warm up (150 swim/50 kick/repeat)
4x200 pull @ 3:00 (descend 1-4)
800 swim (100 free/100 IM/repeat)
6x100 @ 1:45 (25 sprint kick/70 strong swim)
600 swim (no walls)
8x50 @ :45 (any 20 strokes FAST)
400 pull (3/5 breathing pattern by 50)
200 cool down
*4800 total

B:
800 warm up (150 swim/50 kick/repeat)
4x200 pull @ 4:00 (descend 1-4)
600 swim (100 free/50 non-free/repeat)
4x100 @ 2:20 (25 sprint kick/70 strong swim)
400 swim (no walls)
8x50 @ :60 (any 20 strokes FAST)
200 pull (3/5 breathing pattern by 50)
200 cool down
*3800 total

C:
600 warm up (150 swim/50 kick/repeat)
3x200 pull w/:20 rest (descend 1-3)
300 swim (100 free/50 non-free/repeat)
4x100 w/:15 rest (25 sprint kick/70 strong swim)
200 swim (no walls)
4x50 w/:10 rest (any 20 strokes FAST)
200 cool down
*2500 total