A:
200 swim
200 pull
200 kick
200 swim
8x25 kick @ :45
6 minutes kick (:30 hard, :60 easy)
8x50 @ :50 (descend stroke count 1-4, 5-8)
6 minutes kick (:40 hard, :50 easy)
8x75 @ 1:15 (odds: fly/bk/br, evens: bk/br/free)
6 minutes kick (:45 hard, :45 easy)
8x100 @ 1:30 (3/5/7/9 breathing pattern by 25)
8x25 @ :45 FAST (start 1 yard away from the wall, no push off)
200 cool down
*4100 Total* (estimate)

B:
150 swim
150 pull
150 kick
150 swim
6x25 kick @ :45
6 minutes kick (:30 hard, :60 easy)
6x50 @ :60 (descend stroke count 1-3, 4-6)
6 minutes kick (:40 hard, :50 easy)
6x75 @ 1:30 (drill/swim/drill by 25)
6 minutes kick (:45 hard, :45 easy)
6x100 @ 2:00 (3/5/7/3 breathing pattern by 25)
8x25 @ :45 FAST (start 1 yard away from the wall, no push off)
200 cool down
*3200 Total* (estimate)

C:
100 swim
100 pull
100 kick
100 swim
4x25 kick @ :60
6 minutes kick (:30 hard, :60 easy)
4x50 @ 1:15 (descend stroke count by 1 each 50)
6 minutes kick (:40 hard, :50 easy)
4x75 @ 2:00 (drill/swim/drill)
6 minutes kick (:45 hard, :45 easy)
4x100 @ 2:30 (3/5/3/5 breathing pattern by 25)
200 cool down
*2200 Total* (estimate)