A:
800 warm up (100free/50kick/50 non-free, repeat)
8x100 Suicides! @ 1:40 (10y/15y/25y)
8x50 @ :45 (pull with distance per stroke)
8x75 @ 1:20 (25 underwater kick/25 backstroke/25 free)
6x200 Snake! (FAST!/easy by 25...get out, walk back to starting lane, repeat)
8x50 @ :45 (pull w/distance per stroke)
300 cool down (50 underwater recovery drill/100 swim, repeat)
*4500 total*

B:
600 warm up (100free/50kick/50 non-free, repeat)
6x100 Suicides! @ 2:15 (10y/15y/25y)
6x50 @ :60 (pull with distance per stroke)
6x75 @ 1:40 (25 underwater kick/25 backstroke/25 free)
4x200 Snake! (FAST!/easy by 25...get out, walk back to starting lane, repeat)
6x50 @ :60 (pull w/distance per stroke)
300 cool down (50 underwater recovery drill/100 swim, repeat)
*3400 total*

C:
400 warm up (100free/50kick/50 non-free, repeat)
4x100 Suicides! w/:20 rest (10y/15y/25y)
4x50 w/:15 rest (pull with distance per stroke)
4x75 w/:30 rest (25 underwater kick/25 backstroke/25 free)
3x200 Snake! (FAST!/easy by 25...get out, walk back to starting lane, repeat)
4x50 w/:15 rest (pull w/distance per stroke)
300 cool down (50 underwater recovery drill/100 swim, repeat)
*2400 total*