A:
600 warm up (200 swim/100 kick, repeat)
4x50 @ :55 (catch up drill w/stick)
4x50 @ :55 (Sailboat or Shark drill)
4x50 @ :55 (25 right arm/25 left arm)
4x50 @ :50 (25 Tarzan Drill/25 swim)
4 x [200 pull smooth @ 2:50
     3x50 @ :40 FAST!
     1x50 @ :60 recovery/easy]
400 IM (25 kick/25 drill/25 swim/25 free)
4 x [100 IM @ 1:40 (smooth)
     3x25 choice @ :30 FAST!
     1x25 @ :40 easy/recovery]
200 cool down
*4400 Total*

B:
600 warm up (200 swim/100 kick, repeat)
4x50 @ 1:05 (catch up drill w/stick)
4x50 @ 1:05 (Sailboat or Shark drill)
4x50 @ 1:05 (25 right arm/25 left arm)
4x50 @ :60 (25 Tarzan Drill/25 swim)
3 x [200 pull smooth @ 3:45
     3x50 @ :55 FAST!
     1x50 @ 1:15 recovery/easy]
300 (25 kick/25 drill/25 swim, repeat)
12x25 @ :40 (2 FAST!, 1 easy/recovery)
300 cool down (50 Frog/100 swim, repeat)
*3500 Total*

C:
600 warm up (200 swim/100 kick, repeat)
4x50 w/:10 rest (catch up drill w/stick)
4x50 w/:10 rest (Sailboat or Shark drill)
4x50 w/:10 rest (25 right arm/25 left arm)
4x50 w/:10 rest (25 Tarzan Drill/25 swim)
2 x [200 pull smooth w/:15 rest
     3x50 w/:10 rest FAST!
     1x50 w/:30 rest recovery/easy]
300 cool down (50 Frog/100 swim, repeat)
*2500 Total*