A:
600 warm up (150 swim/50 kick, repeat)
6x50 @ :55 (25 fist drill/25 swim)
12x25 @ :30 (IM order, first 4 strokes FAST!)
50 easy
4 x [75 FAST! @ :60
      50 easy @ :60]
12x25 @ :30 (2 Tarzan drill/2 swim NO breath)
50 easy
4 x [75 FAST! @ 1:05 (fly/back/breast)
      50 easy @ 1:05 (free)]
12x25 @ :30 (with band only)
50 easy
4 x [75 FAST! @ :55 (pull)
      50 easy @ :55 (pull)]
400 swim (get out at each 25 and dive back in)
100 cool down
*4000 Total*

B:
600 warm up (150 swim/50 kick, repeat)
6x50 @ 1:05 (25 fist drill/25 swim)
8x25 @ :30 (first 4 strokes FAST!)
50 easy
4 x [75 FAST! @ 1:20
      50 easy @ 1:20]
8x25 @ :40 (2 Tarzan drill/2 swim w/1 breath)
50 easy
4 x [75 FAST! @ 1:15
      50 easy @ 1:10]
8x25 @ :40 (with band only)
50 easy
4 x [75 FAST! @ 1:10 (pull)
      50 easy @ 1:10 (pull)]
100 cool down
*3300 Total*

C:
600 warm up (150 swim/50 kick, repeat)
4x50 w/:10 rest (25 fist drill/25 swim)
8x25 w/:10 rest (first 4 strokes FAST!)
3x150 pull w/:15 rest (3/5/3 breathing pattern)
3x50 FAST! w/:20 rest
3x150 swim w/:15 rest (50 free/50 non-free/50 free)
3x50 FAST! w/:20 rest
100 cool down
*2300 Total*