A:
500 warm up
8x50 @ :60 (descend stroke count by 1 stroke in 2 groups of 4 50s)
12x25 @ :30 (3/5/7/9 breathing pattern by 25)
main set:
6:00 kick (with kick board...:45 easy kick, :30 fast kick, repeat)
5x100 @ 1:30 (descend time 1-5)
6:00 kick (with board...:30 easy, :20 fast, repeat)
5x100 swim @ 1:30 (descend time 1-5)
400 or 500 pull easy
10x50 pull @ :45
200 cool down
*4000 Total (estimate)*

B:
400 warm up
6x50 @ 1:10 (descend stroke count by 1 stroke in 2 groups of 3 50s)
8x25 @ :40 (3/5/7/9 breathing pattern by 25)
main set:
6:00 kick (with kick board...:45 easy kick, :30 fast kick, repeat)
5x75 @ 1:30 (descend time 1-5)
6:00 kick (with board...:30 easy, :20 fast, repeat)
5x75 swim @ 1:30 (descend time 1-5)
300 or 400 pull easy
8x50 pull @ :60
200 cool down
*3200 Total (estimate)*

C:
300 warm up
6x50 w/ :45 rest (descend stroke count by 1 stroke in 2 groups of 3 50s)
6x25 @ :60 (3/5/7 breathing pattern by 25)
main set:
6:00 kick (with kick board...:45 easy kick, :30 fast kick, repeat)
5x50 @ 1:30 (descend time 1-5)
6:00 kick (with board...:30 easy, :20 fast, repeat)
5x50 swim @ 1:30 (descend time 1-5)
200 or 300 pull easy
6x50 pull w/ :45 rest
200 cool down
*2300 Total (estimate)*