A:
3x400 warm up w/:30 seconds rest between each

(1: swim, 2: kick/swim by 25, 3: non-free/free by 25)
8x50 @ :60 (5 breaths, 4 breaths, 3 breaths, 2 breaths per 50)
6x200 pull (2 @ 3:00, 2 @ 2:50, 2 @ 2:40)

100 easy recovery
3 x [4x50 kick/drill @ :60 IM order

3x100 IM @ 1:45]
200 cool down
*4600 Total*
 

B:
3x400 warm up w/:30 seconds rest between each

(1: swim, 2: kick/swim by 25, 3: non-free/free by 25)
8x50 @ 1:10 (8 breaths, 6 breaths, 4 breaths, 3 breaths per 50)
6x150 pull (2 @ 3:00, 2 @ 2:50, 2 @ 2:40)
6x50 @ 1:05 drill/swim by 25
4x100 @ 2:15 non-free/free by 25
200 cool down
*3400 Total*

C:
2x400 warm up w/:30 seconds rest between each

(1: swim, 2: kick/swim by 25)
12x25 w/:20 sec rest (4 breaths, 3 breaths, 2 breaths per 25)
6x100 pull w/:30 sec rest (descend 1-3, 4-6)
8x50 w/:20 sec rest (drill/swim by 25)
100 cool down
*2300 Total*