A:
4x200 choice w/fins w/:10 sec rest
20x50 4x(2 kick @ :60, 2 drill @ :55, 1 swim @ :50)
2x250 pull @ 3:30
2x250 swim @ 3:20
2x250 pull @ 3:15
2x250 swim @ 3:20
100 easy
6x50 @ :60 (25 non-free, 25 free)
4x100 IM @ 1:50
200 cool down
*4800 Total*

B:
4x200 choice w/fins w/:20 sec rest
15x50 3x(2 kick @ 1:10, 2 drill @ 1:05, 1 swim @ :60)
2x200 pull @ 3:30
2x200 swim @ 3:20
2x200 pull @ 3:30
2x200 swim @ 3:20
50 easy
6x50 @ 1:15 (25 non-free, 25 free)
200 cool down
*3700 Total*

C:
3x200 choice w/fins w/:20 sec rest
10x50 2x(2 kick, 2 drill, 1 swim) w/:30 sec rest
2x150 pull w/:40 sec rest
2x150 swim w/:30 sec rest
2x150 pull w/:20 sec rest
2x150 swim w/:15 sec rest
100 cool down
*2400 Total*