A:
600 warm up (200 swim/100 choice, repeat)
8x25 @ :30 (start in middle of pool, swim into wall FAST, easy back to middle)
6x50 @ :50 (descend stroke count 1-6)
4 x [200 pull @ 3:00 (smooth)
     2x100 swim @ 1:20 (strong)
     2x50 kick @ :55 (fast!)]
6x50 @ :50 (descend stroke count 1-6)
6x125 IM @ 2:00 (free/fly/back/breast/free)
200 cool down
*4400 Total*

B:
600 warm up (200 swim/100 choice, repeat)
8x25 @ :40 (start in middle of pool, swim into wall FAST, easy back to middle)
6x50 @ :60 (descend stroke count 1-6)
3 x [200 pull @ 3:45 (smooth)
     2x100 swim @ 1:45 (strong)
     2x50 kick @ 1:15 (fast!)]
6x50 @ :60 (descend stroke count 1-6)
6x75 IM @ 1:30 (free/non-free/free)
100 cool down
*3400 Total*

C:
600 warm up (200 swim/100 choice, repeat)
8x25 @ :45 (start in middle of pool, swim into wall FAST, easy back to middle)
6x50 w/:15 rest (descend stroke count 1-6)
2 x [200 pull w/:20 rest (smooth)
     2x100 swim w/:15 rest (strong)
     2x50 kick @ w/:15 rest (fast!)]
6x50 @ :60 (descend stroke count 1-6)
100 cool down
*2500 Total*