A:
500 warm up
3 x [3x50 kick @ 1:05
2x50 drill @ :55
1x50 swim @ :45]
3 x [300 pull @ 4:15
200 IM @ 3:15
100 free swim @ 1:30]
8x50 @ :60 (descend stroke count 1-4, 5-8)
8x50 @ 1:15 (#1: 6 breaths, #2: 5 breaths, #3: 4, #4: 3 breaths, repeat)
200 cool down
*4300 Total*

B:
500 warm up
2 x [3x50 kick @ 1:30
2x50 drill @ 1:15
1x50 swim @ 1:00]
3 x [200 pull @ 3:45
100 swim FAST @ 2:00]
4x150 w/:20 rest (50 free, 50 non free, 50 free)
8x50 @ 1:00 (descend stroke count 1-4, 5-8)
8x25 @ :40 (#1: 4 breaths, #2: 3 breaths, #3: 2, #4: 1, repeat)
100 cool down
*3400 Total*

C:
400 warm up
3x50 kick w/:20 rest
3x50 drill w/:20 rest
3x50 swim w/:20 rest
3 x [200 pull w/:20 rest
100 swim FAST w/:45 rest]
6x50 w/:20 rest (descend stroke count 1-3, 4-6)
100 cool down
*2100 Total*