A:
600 choice warm up
12x50 @ 1:05 (kick/drill by 25; IM order)
8x25 @ :30 (odds easy free, evens build IM order)
main set:
4x100 @ 1:45 IM rotation (1: fly, back, breast, free; 2: bk, br, fr, fly; 3: br, fr, fly, bk; 4: fr, fly, bk, br)
2x200 pull free @ 3:00
4x100 @ 1:45 IM rotation
4x100 pull free @ 1:30
4x100 @ 1:45 IM rotation
8x50 pull free @ :45
200 cool down
*4000 Total*

optional extra set before cool down:
3x (3x50 @ :50 with 3/3, 3/5, 3/7 breathing pattern; 150 free swim @ 2:20)
*4900 Total*

B:
400 choice warm up
8x50 @ 1:30 (kick/drill by 25)
8x25 @ :40 (odds easy free, evens build free)
main set:
3x100 @ 2:00 freestyle, descend effort/time 1-3
2x150 pull free @ 4:00
3x100 @ 2:00 freestyle, descend effort/time 1-3
3x100 pull free @ 2:00
3x100 @ 2:00 freestyle, descend effort/time 1-3
6x50 pull free @ :60
200 cool down
*3000 Total*

C:
300 choice warm up
8x50 @ 2:00 (kick/drill by 25)
8x25 @ :45 (odds easy free, evens build free)
main set:
3x50 @ 1:30 freestyle, descend effort & time 1-3
1x150 pull free @ 4:00
3x50 @ 1:30 freestyle, descend effort & time 1-3
2x75 pull free @ 2:00
3x50 @ 1:30 freestyle, descend effort & time 1-3
3x50 pull free @ 1:30
100 cool down
*1900 Total*