A:
500 warm up w/fins (75 swim/25 kick)
4x50 pull @ :55
3x300 pull @ 4:10 (steady)
4x50 pull @ :45 (strong)
4x75 @ 1:30 (IM order, kick/drill/swim by 25)
3x300 @ 5:15 (fly/free/back/free/breast/free by 50)
4x75 @ 1:20 (back/breast/free)
8x25 @ :40 (3 breaths, 2 breaths, 1, 0 by 25)
3x300 swim @ 4:15 (descend 1-3)
200 cool down
*4600 Total*

B:
500 warm up w/fins (75 swim/25 kick)
4x50 pull @ 1:05
3x200 pull @ 3:45 (steady)
4x50 pull @ :55 (strong)
4x75 @ 1:45 (kick/drill/swim by 25)
3x200 @ 4:15 (2x: 75 free/25non free)
8x25 @ :45 (4 breaths, 3 breaths, 2, 1 by 25)
3x200 swim @ 4:00 (descend 1-3)
200 cool down
*3400 Total*

C:
400 warm up w/fins (75 swim/25 kick)
4x50 pull w/:15 sec rest
2x200 pull w/:30 rest (steady effort)
4x75 w/:30 sec rest (kick/drill/swim by 25)
4x75 w/:30 sec rest (50 free/25non free)
8x25 w/:30 sec rest (breathing every 7th stroke)
2x200 swim w/:30 sec rest (steady effort)
100 cool down
*2300 Total*