A:
900 warm up (200 swim/100 kick/repeat)
8x50 @ :50 (descend stroke count 1-4, 5-8)
4x250 pull @ 3:15 (descend time 1-4)
4x250 IM @ 4:15 (25 fly/50 back/75 breast/100 free)
50 easy
4x250 swim @ 3:30 (descend time 1-4)
450 cool down (50 kick/100 swim)
*4800 Total*

B:
600 warm up (200 swim/100 kick/repeat)
8x50 @ :60 (descend stroke count 1-4, 5-8)
4x200 pull @ 3:40 (descend time 1-4)
4x150 @ 3:00 (50 free/50 non-free/50 free)
50 easy
4x200 swim @ 3:40 (descend time 1-4)
450 cool down (50 kick/100 swim)
*3700 Total*

C:
600 warm up (200 swim/100 kick/repeat)
4x50 w/:15 rest (descend stroke count 1-4)
3x200 pull w/:20 rest (descend time 1-3)
3x150 w/:30 rest (50 free/50 non-free/50 free)
450 cool down (50 kick/100 swim)
*2300 Total*