A:
200 free/100 IM kick/200 free/100 IM drill/200 free/100 IM swim
12x50 @ 1:05 (fly/free, back/free, breast/free)
Main Set:
100 IM @ 1:45 FAST!
100 Free @ 1:30
100 IM @ 1:45 FAST!
200 free @ 2:55
100 IM @ 1:45 FAST!
300 Free @ 4:20
100 IM @ 1:45 FAST!
200 free @ 2:55
100 IM @ 1:45 FAST!
100 Free @ 1:30
Fins ON:
300 dolphin kick on your back
200 IM
100 Free
Fins OFF
10x75 (odd #s: fly/back/breast @ 1:30, even #s: free @ 1:10)
200 cool down
*4500 Total*

B:
200 free/100 kick/200 free/100 drill
12x50 @ 1:10 (drill/swim by 25)
Main Set:
100 swim @ 2:00 FAST!
100 pull @ 2:00
100 swim @ 2:00 FAST!
200 pull @ 4:00
100 swim @ 2:00 FAST!
300 pull @ 6:00
100 swim @ 2:00 FAST!
200 pull @ 4:00
100 swim @ 2:00 FAST!
100 pull @ 2:00
Fins ON:
300 dolphin kick on your back
200 IM
100 Free
Fins OFF
200 cool down
*3400 Total*

C:
200 free/100 kick/200 free/100 drill
12x50 w/ :30 rest (drill/swim by 25)
Main Set:
8x100 w/:60 rest (odd #s: swim FAST!, even #s: pull smooth)
Fins ON:
200 dolphin kick on your back
100 Free
Fins OFF
100 cool down
*2400 Total*