A:
750 warm up (100 swim/50 kick)
10x25 kick @ :40 (1 easy/1 FAST!)
5 x [100 easy swim @ 1:45
50 FAST!! kick @ :45]
100 easy
10x25 pull @ :30 (long strokes)
5x150 @ 2:10 pull
10x25 @ :30 drill (IM order)
10x75 (odds: IM @ 1:20; evens: free @ 1:10)
200 cool down
*4200 Total*

B:
600 warm up (100 swim/50 kick)
8x25 kick @ :45 (1 easy/1 FAST!)
4 x [100 easy swim @ 2:00
50 FAST!! kick @ 1:00]
100 easy
8x25 pull @ :40 (long strokes)
4x150 @ 2:50 pull
8x25 @ :40 drill
8x75 @ 1:45 (free/non free/free by 25)
200 cool down
*3400 Total*

C:
450 warm up (100 swim/50 kick)
6x25 kick @ :60 (1 easy/1 FAST!)
3 x [100 easy swim w/:15 rest
50 FAST!! kick w/:30 rest]
50 easy
6x25 pull @ :60 (long strokes)
3x150 pull w/:30 sec rest
6x25 @ :60 drill
6x75 w/:30 sec rest (free/non free/free by 25)
100 cool down
*2500 Total*