A:
600 warm up
15 x 50 (5 kick on 1:10, 5 drill on 1:00, 5 swim on :50)
8x100 (odds IM on 1:50, evens free on 1:30)
2 x 300with fins (one swim, one kick)
4x200 pull (2 at 3:00, 2 at 2:50)
6 x 50 on 1:00 (3/3, 3/5 breathing pattern)
200 cool down
*4100 total*

B:
500 warm up
12 x 50 (4 kick on 1:45, 4 drill on 1:30, 4 swim on 1:15)
4x100 free on 2:00
2 x 300 with fins (one swim, one kick)
4x100 pull on 2:00
6 x 50 on 1:10 (3/3, 3/5 breathing pattern)
200 cool down
*3000 total*

C:
200 warm up
12 x 25 (4 kick, 4 drill, 4 swim)
8 x 50 with fins (2 swim, 2 kick, 2 swim, 2 kick)
4x100 pull w/:30 seconds rest
100 cool down
*1500 total*