A:
400 swim
300 pull
200 kick
100 IM drill
8x100 swim (4 @ 1:40, 4 1:30)
8x100 IM (4 @ 1:50, 4 @ 1:40)
8x100 pull (4 @ 1:25, 4 @ 1:20)
50 easy
8x100 swim w/fins (4 @ 1:20, 4 @ 1:10)
50 easy
450 smooth 3x(50 back swim, 50 breast kick, 50 free swim)
100 cool down
*4800 Total*

B:
400 swim
300 pull
200 kick
100 drill
8x100 swim (4 @ 2:00, 4 1:50)
8x100 pull (4 @ 1:55, 4 @ 1:45)
50 easy
8x100 swim w/fins (4 @ 1:45, 4 @ 1:40)
50 easy
300 smooth 3x(50 non-free, 50 free)
100 cool down
*3900 Total*

C:
400 swim
300 pull
200 kick
100 drill
5x100 swim w/:20 sec rest
5x100 pull w/:20 sec rest
50 easy
5x100 swim w/fins w/:20 sec rest
100 cool down
*2650 Total*