A:
500 choice warm up
3x300 @ 4:45 (50 kick/100 swim, repeat)
3x300 pull @ 4:00 (strong effort)
1x400 IM (kick/drill/swim/freestyle by 25)
3x300 @ 4:30 (100 free/100 IM/100 free)
6x150 swim @ 2:15 (descend 1-3, 4-6)
200 cool down
*4700 total*

B:
500 choice warm up
3x300 w/:30 rest (50 kick/100 swim, repeat)
3x250 pull @ 4:30 (strong effort)
1x300 (kick/drill/swim by 25)
3x200 @ 4:10 (25 non-free/75 free, repeat)
6x100 swim @ 2:00 (descend 1-3, 4-6)
200 cool down
*3800 total*

C:
400 choice warm up
2x300 w/:30 rest (50 kick/100 swim, repeat)
3x200 pull w/:20 rest (strong effort)
3x150 w/:20 rest (50 free/50 non-free/50 free)
4x100 swim w/:15 rest (descend 1-4)
100 cool down
*2600 total*