A:
800 warm up (200 swim, 200 pull, 200 kick, 200 swim)
16x25 @ :30 (kick/drill/swim/build by 25)
5x200 w/ FINS @ 3:00 (#1: all swim, #2: 150 swim, 50 kick, #3: 100 swim, 100 kick, #4: 50 swim, 150 kick, #5 200 kick)
16x25 @ :30 (kick/drill/swim/build by 25; IM order)
8x100 IM @ 1:45/1:50 (#1: normal, #2:bk/br/fr/fl, #3: br/fr/fl/bk, #4: fr/fl/bk/br, repeat)
16x25 @ :30 (kick/drill/swim/build by 25)
4x150 swim or pull @ 2:10 (3/5/7 breathing pattern by 50)
200 cool down
*4600 Total*

B:
800 warm up (200 swim, 200 pull, 200 kick, 200 swim)
16x25 @ :40 (kick/drill/swim/build by 25)
5x200 w/ FINS @ 3:00 (#1: all swim, #2: 150 swim, 50 kick, #3: 100 swim, 100 kick, #4: 50 swim, 150 kick, #5 200 kick)
16x25 @ :40 (kick/drill/swim/build by 25)
6x150 swim or pull @ 3:00 (3/5/7 breathing pattern by 50)
200 cool down
*3700 Total*

C:
400 warm up (100 swim, 100pull, 100kick, 100swim)
16x25 @ :60 (kick/drill/swim/build by 25)
5x100 w/ FINS @ 3:00 (50 kick/50 swim)
16x25 @ :60 (kick/drill/swim/build by 25)
5x100 pull @ 3:00 (3/5 breathing pattern by 50)
100 cool down
*2300 Total*