A:
500 swim/200 kick
8x50 @ :60 (IM order...drill/swim by 25)
2 x [4x100 IM @ 1:45 (descend 1-4)
300 pull @ 4:00]
2 x [3x100 free @ 1:25 (descend 1-3)
300 pull @ :400]
2 x [4x50 kick @ :60 (1 ez/1 FAST)
300 pull @ 4:00]
200 cool down
*4700 Total*

B:
500 swim/200 kick
8x50 @ 1:15 (non-free/free by 25)
3 x [4x75 free @ 1:30 (descend 1-4)
300 pull @ 5:30]
2 x [4x50 kick @ 1:30 (25 ez/25 FAST)
200 pull @ 3:45]
100 cool down
*3600 Total*

C:
400 swim/200 kick
6x50 w/:20 sec rest (non-free/free by 25)
2 x [4x75 free w/:20 rest (descend 1-4)
300 pull w/:30 rest]
4x50 kick w/:30 rest (25 ez/25 FAST)
200 pull
100 cool down
*2500 Total*