A:
800 choice warm up
8x125 @ 2:10 (50 Drill/75 Build)
3x100 Kick @ 2:15 (25 FAST/25 easy, repeat)
8x50 @ :55 (IM switch)
5 x [100 swim @ 1:40 FAST!!
      50 easy @ :60]
5 x [50 swim @ 1:00 FAST!!
      25 easy @ :30]
600 pull (with snorkel if possible)
200 IM drill as cool down
*4400 total*

B:
600 choice warm up
6x125 @ 3:00 (50 Drill/75 Build)
3x100 Kick @ 3:00 (25 FAST/25 easy, repeat)
6x50 @ 1:05 (25 non-free/25 free)
4 x [100 swim @ 2:15 FAST!!
      50 easy @ 1:15]
4 x [50 swim @ 1:15 FAST!!
      25 easy @ :45]
500 pull (with snorkel if possible)
200 drill as cool down
*3500 total*

C:
500 choice warm up
4x125 w/:30 rest (50 Drill/75 Build)
4x50 Kick w/:20 rest (25 FAST/25 easy)
4x50 w/:15 rest (25 non-free/25 free)
4 x [100 swim w/:30 rest FAST!!
      50 easy w/:15 rest]
300 pull (with snorkel if possible)
100 drill as cool down
*2400 total*