A:
10 minute choice warm up
8 minute kick (:35 easy, :25 hard, repeat)
8x50 @ :60 (drill/swim, IM order)
4 x [50 @ :60 (IM order)
100 @ 1:45 IM
150 @ 2:15 freestyle pull]
6x25@ :30 (build each 25)
4 x [50 @ :45
100 @ 1:25
150 @ 2:05 (all freestyle swim)]
8x50 @ :55 (breathing pattern: 5/5)
300 cool down (50 kick/50 swim)
*4500 Total (estimate)*

B:
10 minute choice warm up
8 minute kick (:40 easy, :20 hard, repeat)
6x50 @ 1:10 (drill/swim)
5 x [50 @ :60
100 @ 2:00
150 @ 3:00 (alternate complete cycles of pull & swim)]
8x50 @ 1:05 (breathing pattern: 5/5)
300 cool down (50 kick/50 swim)
*3400 Total (estimate)*

C:
10 minute choice warm up
8 minute kick (:40 easy, :20 hard, repeat)
6x50 w/:20 sec rest (drill/swim)
4 x [50, 100, 150] all w/:30 sec rest (alternate complete cycles of pull & swim)
6x50 w/:30 sec rest (breathing pattern: 3/5 by 25y)
300 cool down (50 kick/50 swim)
*2800 Total (estimate)*