A:
20x50 swim @ :50
20x25 @ :45 (swim fast & kick hard on wall until next 25)
10x75 w/fins @ 1:15 (25 underwater kick, 25 easy swim, 25 FAST swim)
5x200 pull @ 2:50 (3/5/7/9 breathing pattern by 50)
8x100 @ 1:45 (IM swim...rotate strokes: fly/bk/br/fr, bk/br/fr/fly, br/fr/fly/bk, etc)
200 cool down
*4200 Total*

B:
15x50 swim @ :60
20x25 @ :45 (swim fast & kick hard on wall until next 25)
8x75 w/fins @ 1:45 (25 underwater kick, 25 easy swim, 25 FAST swim)
5x150 pull @ 2:30 (3/5/7 breathing pattern by 50)
8x75 w/:30 sec (25 non-free, 25 free drill, 25 free swim)
200 cool down
*3400 Total*

C:
12x50 swim w/:20 rest
12x25 w/:15 sec kick on wall between each 25
6x75 w/fins w/:30 sec rest (25 kick on back, 25 easy swim, 25 FAST swim)
5x100 pull w/:30 rest (3/5 breathing pattern by 50)
4x75 w/:30 sec (25 non-free, 25 free drill, 25 free swim)
200 cool down
*2300 Total*