A:
600 warm up (100 free/100IM drill/100 kick x 2)
5x50 @ :60 (25 right arm/25 left arm)
5x50 @ :55 (catch-up drill with a single paddle or stick)
5x50 @ :50 (fist drill with paddles)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, @ :25 per 25, first 25 of each segment is FAST!
2nd round - pull, @ :25 per 25, 3/5/7/9 breathing pattern by 25
3rd round - pull, @ :25 + :20 per 25, all strong effort
4th round - swim @ :25 + :20 per 25, all strong effort
5th round - reverse IM order, @ :30 + :25 per 25
6th round - first 25 of each segment is kick, @ :30 + :25 per 25
6x75 @ 1:15 with fins (25 sprint kick, 50 easy swim)
200 cool down
*4400 Total*

B:
600 warm up (200 swim/100 kick x 2)
5x50 @ 1:10 (25 right arm/25 left arm)
5x50 @ 1:05 (catch-up drill with a single paddle or stick)
5x50 @ :60 (fist drill with paddles)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, @ :30 per 25
2nd round - pull, @ :30 per 25
3rd round - swim, @ :30 per 25, first 25 of each segment is FAST!
4th round - pull, @ :30 per 25, first 25 of each segment is FAST!
5th round - with fins, first 25 of each segment is kick, @ :30 per 25
200 cool down
*3500 Total*

C:
600 warm up (200 swim/100 kick x 2)
6x50 w/:15 rest (25 right arm/25 left arm)
6x50 w/:15 rest (catch-up drill with a single paddle, stick or kickboard)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, with :15 seconds rest after each segment
2nd round - all pull, with :15 seconds rest after each segment
3rd round - swim, with :15 rest, first 25 of each segment is FAST!
100 cool down
*2500 Total*