A:
1000 choice warm up
20x50 swim (5 @ :55, 5@:50, 5@:45, 5@:40)
10x100 pull (4 strong @ 1:20, 1 easy @ 1:40)
5x200 IM @ 3:30 (1 kick/swim, 1 drill/swim, 3 swim)
500 Free Swim For Time (find someone to record your 100 splits)
200 cool down
*4700 Total*

B:
1000 choice warm up
20x50 swim (5 @ 1:05, 5@ :60, 5@ :55, 5@ :50)
10x100 pull (4 strong @ 1:45, 1 easy @ 2:15)
2x200 w/ :30 rest (1 kick/swim, 1 drill/swim by 25)
400 Free Swim For Time (find someone to record your 100 splits)
200 cool down
*4000 Total*

C:
800 choice warm up
12x50 swim (4 w/:20 rest, 4 w/:15 rest, 4 w/:10 rest)
6x100 pull (2 strong w/:15 rest, 1 easy w/:60 rest)
2x200 w/ :30 rest (1 kick/swim, 1 drill/swim by 25)
200 Free Swim For Time (find someone to record your 100 splits)
100 cool down
*2700 Total*