A:
800 warm up (kick every 4th 50)
8x50 swim @ :60 (descend stroke count by 1 stroke, 1-4 & 5-8)
8x50 kick (4@ 1:10, 4@ 1:00)
4x100 pull @ 1:30
Main Set:
4x [ 200 pull @ 3:00
2x100 swim fast @ 1:25
1x50 fast w/extra kick @ :45
1x50 recovery/float ]
200 cool down
*4200 Total*

B:
800 warm up (kick every 4th 50)
8x50 swim @ 1:10 (descend stroke count by 1 stroke, 1-4 & 5-8)
8x50 kick (4@ 1:30, 4@ 1:20)
4x100 pull @ 2:00
Main Set:
2x [ 200 pull @ 4:00
2x100 swim fast @ 1:55
1x50 fast w/extra kick @ :60
1x50 recovery/float ]
200 cool down
*3200 Total*

C:
400 warm up (kick every 4th 50)
8x50 swim w/:30 rest (descend stroke count by 1 stroke, 1-4 & 5-8)
6x50 kick, with fins & :30 rest
4x100 pull w/:60 rest
Main Set:
[ 200 pull w/:60
2x100 swim fast w/:30
1x50 fast w/extra kick w/:15
1x50 recovery/float ]
100 cool down
*2200 Total*