A:
900 warm up (3x: 200 swim, 50 kick, 50 drill)
800 pull (descend by 200)
700 swim (3/5/7 breathing pattern by 50)
600 (4x: 50 kick, 50 drill, 50 swim...IM Order)
500 (every 4th lap FAST!)
4x100 pull @ 1:25
3x100 IM @ 1:45
200 (25 head-up/sighting, 25 swim)
100 cool down
*4500 Total*

B:
600 warm up (2x: 200 swim, 50 kick, 50 drill)
600 pull (descend by 200)
600 swim (3/5 breathing pattern by 50)
600 (4x: 50 kick, 50 drill, 50 swim)
600 (every 4th lap FAST!)
8x50 @ 1:10 (25 head-up/sighting, 25 swim)
100 cool down
*3500 Total*

C:
300 warm up (200 swim, 50 kick, 50 drill)
300 pull (descend by 100)
300 swim (3/5 breathing pattern by 50)
300 (2x: 50 kick, 50 drill, 50 swim)
300 (every 3rd lap FAST!)
300 pull (descend by 100)
6x50 @ 1:10 (25 head-up/sighting, 25 swim)
100 cool down
*2200 Total*