A:
600 warm up (200 free/100 IM, repeat)
6 x [50 kick @ 1:05
100 drill/swim @ 1:35]
10x75 @ 1:20 (odds: fly/back/breast, evens: back/breast/free)
4 x [50 fast @ :40
50 easy @ 1:10
100 fast @ 1:20
50 easy @ 1:10
150 fast @ 2:00
50 easy @ 1:10]
(swim sets 1 & 3, pull sets 2 & 4)
100 easy
12x25 @ :35 (3 breaths, 2 breaths, 1 breath 0 breath by 25)
200 cool down
*4600 Total*

B:
600 warm up (200 free/100 drill, repeat)
6 x [50 kick @ 1:20
50 drill @ 1:00]
6x75 @ 1:30 (free/non-free/free by 25)
3 x [50 fast @ :50
50 easy @ 1:30
100 fast @ 1:40
50 easy @ 1:30
150 fast @ 2:20
50 easy @ 1:30]
(swim sets 1 & 3, pull set 2)
100 easy
12x25 @ :45 (4 breaths, 3 breaths, 2 breaths, 1 breath by 25)
200 cool down
*3500 Total*

C:
400 warm up (150 free/50 drill, repeat)
4 x [50 kick w/:20 rest
50 drill w/:20 rest
4x75 w/:30 rest (free/non-free/free by 25)
4 x [50 fast w/:05 rest
50 easy w/:30 rest
100 fast w/:10 rest
50 easy w/:30 rest]
(swim sets 1 & 3, pull set 2 & 4)
12x25 @ :60 (5 breaths, 4 breaths, 3 breaths, 2 breath by 25)
100 cool down
*2500 Total*