A:
800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim)
12x25 swim @ :25
3 x: (300 pull smooth @ 4:15
150 swim build @ 2:10
100 swim strong @ 1:25
50 swim Fast! @ :40
100 easy recovery @ 2:00)
6x75 @ 1:30 (odds: kick/drill/swim, evens: fly/back/breast)
4x150 @ 2:30 (50 free, 50 IM order, 50 free)
200 cool down *4400 Total*

B:
800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim)
10x25 swim @ :35
3 x: (200 pull smooth @ 4:00
150 swim build @ 2:45
100 swim strong @ 1:45
50 swim Fast! @ :50
100 easy recovery @ 2:00)
6x75 @ 1:45 (kick/drill/swim by 25)
200 cool down *3500 Total*

C:
400 warm up as: (100 swim, 100 kick, 100 pull, 100 swim)
8x25 swim @ :45
3 x: (200 pull smooth w/:20 sec rest
100 swim build w/:20 sec rest
50 swim Fast! w/:20 sec rest
50 easy recovery w/1:00)
6x75 w/:30 sec rest (kick/drill/swim by 25)
100 cool down
*2350 Total*