A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ :50 (descend 1-3, 4-6)
4 x [200 pull @ 2:50
150 swim @ 2:10 (build)
100 RACE!!! @ 1:30
50 recovery @ :60]
400 IM (kick/drill/swim/free by 25)
14x50 @ :40/:60 (1fast, 1ez, 2fast, 1ez, 3 fast, 1ez, 4fast, 1ez)
300 cool down
*4600 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ :60 (descend 1-3, 4-6)
3 x [200 pull @ 3:30
150 swim @ 2:50 (build)
100 RACE!!! @ 2:00
50 recovery @ :60]
300 (kick/drill/swim by 25)
9x50 @ :50/1:10 (2fast, 1ez, repeat)
200 cool down
*3700 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x50 w/:15 rest (descend 1-3, 4-6)
2 x [200 pull w/:30 rest
150 swim w/:20 rest (build)
100 RACE!!! w/:15 rest
50 recovery w/:30 rest]
300 (kick/drill/swim by 25)

200 cool down
*2400 Total*