A:
400 warm up
4x200 swim @ 2:50
4x50 kick @ 1:10
3x200 pull @ 2:40
6x50 kick @ 1:05
2x200 (free/IM by 25) @ 3:00
8x50 kick @ 1:00
1x200 swim (3/5/7/9 breathing pattern)
10x50 kick @ :55 (#5 & #10 are ALL OUT!)
300 long cool down
*4100 Total*

B:
400 warm up
4x200 swim @ 3:50
4x50 kick @ 1:30
3x200 pull @ 3:40
6x50 kick @ 1:20
2x200 (3/5/3/5 breathing pattern by 50) @ 3:30
8x50 kick @ 1:10
200 cool down
*3300 Total*

C:
400 warm up
4x100 swim @ 3:00
4x50 kick w/ :30 rest
3x100 pull @ 2:50
6x50 kick w/ :25 rest (last 3 with fins)
2x100 (3/5/3/5 breathing pattern by 25) @ 2:40
8x50 kick w/ :20 rest
100 cool down
*2300 Total*