A:
600 choice warm up
15 x 50 (5 kick @ 1:10, 5 drill @ 1:00, 5 swim @ :50)
8 x 100 (odds: IM @ 1:45, evens: free @ 1:25)
3 x 300 with fins w/:20 rest (kick/swim by 50)
4 x 200 pull @ 2:45
9 x 50 on 1:00 (3/5/7 breathing pattern by 50)
200 cool down
*4550 total*

B:
500 warm up
12 x 50 (4 kick @ 1:20, 4 drill @ 1:10, 4 swim @ 1:00)
6 x 100 free swim @ 1:50
3 x 300 with fins w/:20 rest (kick/swim by 50)
4 x 100 pull on 1:45
9 x 50 on 1:10 (3/5/7 breathing pattern by 50)
200 cool down
*3650 total*

C:
400 warm up
9 x 50 w/:15 rest(3 kick, 3 drill, 3 swim)
4 x 100 free swim w/:20 rest
4 x 100 pull w/:20 rest
3 x 200 with fins w/:30 rest (kick/swim by 50)
6 x 50 w/:30 rest (3/5/7 breathing pattern by 50)
100 cool down
*2600 total*