A:
800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim)
12x25 swim @ :25
Main set: 3x 600 broken as:
[300 pull smooth @ 4:15
150 swim build @ 2:00
100 swim strong @ 1:15
50 swim FAST! @ :35
100 easy recovery @ 2:00 between each 600]
6x75 @ 1:30 (odds: kick/drill/swim, evens: fly/back/breast)
4x150 @ 2:30 (50 free, 50 IM order, 50 free)
200 cool down
*4400 Total*

B:
800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim)
10x25 swim @ :35
Main set: 3x500 broken as:
[200 pull smooth @ 3:30-4:00
150 swim build @ 2:30-3:00
100 swim strong @ 1:45-2:00
50 swim Fast! @ :45-:55
50 easy recovery @ 2:00 between each 500]
6x75 @ 1:45 (kick/drill/swim by 25)
200 cool down
*3350 Total*

C:
400 warm up as: (100 swim, 100 kick, 100 pull, 100 swim)
8x25 swim w/:20 sec rest
Main set: 3x400 broken as:
[200 pull smooth @ 5:00
100 swim build @ 3:00
50 swim Fast! @ 1:00
50 easy recovery @ 2:00]
6x75 w/:20 sec rest (kick/drill/swim by 25)
100 cool down
*2350 Total*