A:
600 warm up (200fr, 100bk, 200fr, 100IM)
6x75 @ 1:15 (kick/drill/swim)
10x25 @:30 (odds easy, evens build)
main set:
50
100
150
200
150
100
50...all @ :40 or :45 base per 50y (all strong)
4x200 pull @ 2:45-3:00
main set:
50
100
150
100
50...all @ :35 or :40 base per 50y (all fast)
200 cool down
*3700 Total*

B:
600 warm up (200fr, 100bk, 200fr, 100IM)
6x75 @ 1:15 (kick/drill/swim)
8x25 @:30 (odds easy, evens build)
main set:
50
100
150
100
50...all @ :50 or :60 base per 50y (all strong)
3x200 pull @ 3:30-4:00
main set:
50
100
50...all @ :50 :60 base per 50y (all fast)
200 cool down
*3000 Total*

C:
200 warm up freestyle
4x75 (kick/drill/swim by 25)
200 swim 2x(50 free, 50 back)
4x25 w/:30 rest 2x(1 easy, 1 fast)
main set:
25
50
75
100
75
50
25...all with :30 or more rest
3x100 pull
100 cool down
*1600 Total*