A:
400 swim with fins
8x50 kick with fins @ :60
300 swim
6x50 kick @ 1:15
200 pull with buoy
4x50 pull w/buoy @ :50
100 IM swim
4x25 IM order @ :30
main set:
10x25 @ :40 FAST with flip turn at wall
200 easy
10x50 FAST with "2-Turns" @ 1:15 (start and end in the middle of the pool...two flip turns per 50)
200 easy
5x100 @ 1:45 (50 choice, 50 free)
200 cool down
*3700 Total*

Optional EXTRA set before cool down:
5x100 pull @ 1:30
*4200 Total*

B:
200 swim with fins
4x50 kick with fins @ 1:10
200 swim
4x50 kick @ 1:30
200 pull with buoy
4x50 pull w/buoy @ :60
main set:
10x25 @ :45 FAST with flip turn at wall
200 easy
10x25 @ :45 FAST with flip turn at wall
200 easy
4x100 @ 2:00 (50 choice, 50 free)
200 cool down
*2700 Total*

C:
200 swim with fins
4x50 kick with fins @ 1:30
200 swim
4x50 kick @ 2:00
200 pull with buoy
4x50 pull w/buoy @ 1:20
main set:
10x25 @ :60 FAST
100 easy
3x100 @ 2:30 (50 choice, 50 free)
100 cool down
*1900 Total*