A:
6x150 w/ :15 rest (100 free/50 non free)
12x25 @ :30 (odds: head-up swimming, evens: Distance Per Stroke)
main set:
3 x
(8x50 pull 4 @ :45, 4 @ :40
3x100 @ 1:30 3/5/7/9 breathing pattern by 25
200 as 25 free/25 IM order
extra :30 rest
4x25 as dive in, swim 25, 10 push ups, swim 25, 10 squats, swim 25, 10 jumping-jacks, swim 25)
200 cool down
*4400 Total*

B:
6x150 w/ :20 rest (100 free/50 non free)
12x25 @ :40 (odds: head-up swimming, evens: Distance Per Stroke)
main set:
2 x
(8x50 pull 4 @ :55, 4 @ :505
3x100 @ 1:45 3/5/3/5 breathing pattern by 25
200 as 25 free/25 drill
extra :30 rest
4x25 as dive in, swim 25, 10 push ups, swim 25, 10 squats, swim 25, 10 jumping-jacks, swim 25)
200 cool down
*3400 Total*

C:
6x150 w/ :30 rest (100 free/50 non free)
12x25 @ :45 (odds: head-up swimming, evens: Distance Per Stroke)
main set:
8x50 pull @ 1:20
3x100 @ 3:00 (3/5/3/5 breathing pattern by 25)
200 as 25 free/25 drill
extra :60 rest
4x25 as dive in, swim 25, 10 push ups, swim 25, 10 squats, swim 25, 10 jumping-jacks, swim 25
200 cool down
*2400 Total*