A:
400 free/200 IM drill
8x50 @ :60 (odds: fly/back, evens: breast/free)
8x100 @ 1:45 (odds: IM FAST!, evens: easy free)
5x150 pull @ 2:15 (3/5/7 breathing pattern by 50)
6 x [100 pull smooth @ 1:30
50 build @ :45 (no buoy, paddles only)
50 FAST! @ :60 (no buoy, paddles only)]
450 cool down (50 kick/100 swim)
*4200 Total*

B:
400 free/100 non free
8x50 @ 1:10 (non-free/free by 25)
8x75 @ 1:30 (odds: free FAST!, evens: easy free)
5x100 pull @ 2:00 (3/5/3/5 breathing pattern by 25)
5 x [50 pull smooth @ :50
50 build @ :50 (no buoy)
50 FAST! @ 1:20 (no buoy)]
450 cool down (50 kick/100 swim)
*3200 Total*

C:
400 free/100 non free
6x50 w/:20 sec rest (non-free/free by 25)
6x75 w/:20 sec rest (odds: free FAST!, evens: easy free)
5x100 pull w/:30 sec rest (3/5/3/5 breathing pattern by 25)
5 x [50 pull smooth w/:10 rest
25 build w/:10 rest (swim)
25 FAST! w/:30 rest (swim)]
200 cool down
*2400 Total*