A:
900 warm up 3x(200 swim/100 kick)
6x50 pull @ :50
3x300 pull @ 4:15
400 IM (kick/drill/swim/choice by 25)
3x250 @ 3:45 (100 free/50 back/100 free)
6x50 @ :60 (kick/sailboat drill by 25)
4x200 swim @ 3:00 (descend 1-4)
200 cool down
*4300 Total*

B:
900 warm up 3x(200 swim/100 kick)
6x50 pull @ :60
3x200 pull @ 4:15
300 (kick/drill/swim by 25)
3x150 @ 3:00 (50 free/50 non-free/50 free)
6x50 @ 1:15 (kick/sailboat drill by 25)
6x100 swim @ 2:00 (descend 1-3, 4-6)
200 cool down
*3600 Total*

C:
600 warm up 2x(200 swim/100 kick)
6x50 pull w/:15 rest
1x300 pull w/:60 rest
300 (kick/drill/swim by 25)
3x150 w/:30 rest (50 free/50 non-free/50 free)
6x50 w/:15 rest (kick/sailboat drill by 25)
100 cool down
*2400 Total*