A:
800 snake warm up (kick every 4th length)
9x50 @ :60 (#1: 25 FAST/25ez, #2: 25ez/25FAST, #3 all ez, repeat)
3 x [50 RACE @ :45
     50 easy/recovery @ :60
     100 RACE @ 1:15
     50 easy/recover @ :60
     150 RACE @ 2:00
     200 easy pull @ 4:00]
6x150 @ 2:30 (IM/free by 25)
200 cool down
*4200 total*

B:
800 snake warm up (kick every 4th length)
9x50 @ 1:10 (#1: 25 FAST/25ez, #2: 25ez/25FAST, #3 all ez, repeat)
3 x [50 RACE @ :50
     50 easy/recovery @ 1:10
     100 RACE @ 1:30
     200 easy pull @ 5:00]
4x150 @ 3:00 (free/non-free/free by 50)
200 cool down
*3300 total*

C:
600 snake warm up (kick every 4th length)
6x50 w/:15 rest (#1: 25 FAST/25ez, #2: 25ez/25FAST, #3 all ez, repeat)
2 x [50 RACE w/:10 rest
     50 easy/recovery w/:30 rest
     100 RACE w/:10 rest
     200 easy pull w/2:00 rest]
3x150 w/:20 rest (free/non-free/free by 50)
200 cool down
*2400 total*