A:
400 choice swim
300 drill & distance-per-stroke
200 kick (board optional)
100 IM
Main set:
5 x through:
200 pull strong @ 3:00
150 swim, build to 90% @ 2:15
100 fast (descend thru 5 sets) @ 1:30
50 recovery @ 1:00
6x100 IM w/:20 rest 2x(1 kick, 1 drill, 1 swim)
200 cool down
*4300 Total*

B:
300 choice swim
200 drill
100 kick (board optional)
100 no freestyle
Main set:
4 x through:
200 pull strong @ 3:45
150 swim, build to 90% @ 2:45
100 fast (descend thru 4 sets) @ 1:45
50 recovery @ 1:15
3x100 w/:30 rest (1 kick, 1 drill, 1 swim)
200 cool down
*3200 Total*

C:
100 swim
100 drill
100 kick
100 swim
Main set:
2 x through:
200 pull w/ 2:00 rest
150 swim, build effort w/ 1:30 rest
100 fast w/ 1:00 rest
50 easy recovery w/ 1:00 rest
6x100 w/:60 rest (1 kick, 1 drill, 1 swim)
200 cool down
*2200 Total*