A:
600 warm up (100 swim/50 kick)
12x50 @ :60 (IM order, 2 drill, 1 swim)
12x25 @ :30 (2 easy, 1 FAST!)
16x100 @ 1:45 (4x: 1 easy free, 1 FAST IM, 1 easy free, 1 FAST FREE!)
5x150 @ 2:20 pull (3/5/7 breathing pattern by 50)
12x25 @ :40 (3 breaths/2 breaths/1 breath/no breath by 25)
200 cool down
*4300 Total*

B:
600 warm up (100 swim/50 kick)
9x50 @ :60 (2 drill, 1 swim)
12x25 @ :40 (2 easy, 1 FAST!)
16x75 @ 1:30 (1 easy, 1 FAST!, extra :60 rest after 8)
5x100 @ 2:00 pull (3/5 breathing pattern by 50)
12x25 @ :45 (4 breaths/3 breaths/2 breath/1 breath by 25)
200 cool down
*3500 Total*

C:
450 warm up (100 swim/50 kick)
9x50 w/:30 sec rest (2 drill, 1 swim)
15x50 w/:30 sec rest (2 easy, 1 FAST!)
5x100 w/:30 sec rest pull (3/5 breathing pattern by 50)
100 cool down
*2300 Total*