A:

10 minute warm up (every 4th 25 is kick)
100 kick RACE!; 100 easy swim recovery
8x100 @ 1:50 (25 back, 50 free, 25 build)
100 kick RACE!; 100 easy swim recovery
4x150 pull @ 2:15 (3/5/3 breathing pattern by 50)
100 kick RACE!; 100 easy swim recovery
3x200 @ 3:10 (IM/Free by 25)
100 kick RACE!; 100 easy swim recovery
10x50 @ :50 (descend stroke count 1-5, 6-10)
200 cool down
*4300 Total (estimate)*

B:
10 minute warm up (kick every 4^th 25)
50 kick RACE!; 100 easy swim recovery
6x100 @ 2:150 (25 non-free,50 free, 25 build)
50 kick RACE!; 100 easy swim recovery
4x150 pull @ 2:50 (3/5/3 breathing pattern by 50)
50 kick RACE!; 100 easy swim recovery

12x50 @ :60 (descend stroke count 1-4, 5-8, 9-12)
50 kick RACE!

200 easy swim cool down
*3100 Total (estimate)*

C:
10 minute warm up (kick every 4^th 25)
50 kick RACE!; 100 easy swim recovery

4x100 w/:30 rest (25 non-free, 50 free, 25 build)
50 kick RACE!; 100 easy swim recovery

4x100 pull w/:20 rest (3/5 breathing pattern by 50)
50 kick RACE!; 100 easy swim recovery

8x50 w/:15 rest (descend stroke count 1-4, 5-8)
200 cool down
*2400 Total (estimate)*