A:
9x100 swim (3@1:50, 3@ 1:40, 3 @ 1:30)
6x75 kick (build each 75 to 100%) @ 1:30
12x50 @ :55 IM switch (fly/back, breast/free by 25)
Main set:
3x[300 pull @ 4:10/4:00
3x50 pull fast @ :45
:30 rest
300 swim @ 4:10/4:00
6x25 FAST swim, no breath, ALL from a dive!!! @ :45]
200 cool down
*4800 Total*

B:
9x100 swim (3@2:30, 3@ 2:15, 3 @ 2:00)
6x75 kick (build each 75 to 100%) @ 2:00
8x50 @ 1:05 (drill /swim by 25)
Main set:
3x[200 pull @ 3:50/4:00
3x50 pull fast @ :55
:60 rest
200 swim @ 3:50/4:00
6x25 FAST swim @ :45]
200 cool down
*4000 Total*

C:
6x100 swim (2 w/ :60 rest , 2 w/ :45 rest, 2 w/:30 rest)
6x50 kick (build each 50 to 100%) w/ :60 rest
6x50 w/:30 rest (drill/ swim by 25)
Main set:
2x[100 pull w/:20 rest
3x50 pull fast w/:20 rest
:60 extra rest
100 swim w/:20 rest
6x25 FAST swim @ :60]
100 cool down
*2300 Total*