A:
900 warm up (3x: 200 swim/50 kick/50 drill)
12x50 @ :50 (descend stroke count 1-4, 5-8, 9-12)
12x50 kick (3 @ 1:05, 3 @ 1:00, 3@ :55, 3@ :50)
50 easy
9x150 pull (3 @ 2:10, 3 @ 2:05, 3 @ 2:00)
8x25 @ :30 (drill, IM Order)
8x125 @ 2:15 (IM...double the freestyle)
200 cool down
*4900 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
8x50 @ 1:10 (descend stroke count 1-4, 5-8)
9x50 kick (3 @ 1:20, 3 @ 1:15, 3@ 1:10)
50 easy
6x150 pull (3 @ 2:50, 3 @ 2:40)
8x25 @ :40 (descend 1-4, 5-8)
4x125 @ 2:15 (free swim)
200 cool down
*3600 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
8x50 w/:30 sec rest (descend stroke count 1-4, 5-8)
6x50 kick w/:30sec rest
4x150 pull w/:45 sec rest (3/5/3 breathing pattern by 50)
8x25 @ :50 (descend 1-4, 5-8)
2x125 w/:30 rest (free swim)
100 cool down
*2500 Total*