A:

20x50 swim @ :50
20x25 @ :40 (swim fast; kick hard on wall until next 25)
10x75 w/fins @ 1:15 (25 underwater kick, 25 swim, 25 FAST swim)
5x200 pull @ 3:00 (3/5/7/3 breathing pattern by 50)
8x100 @ 1:45 (IM swim)
200 cool down
*4200 Total*

B:
15x50 swim @ :60
20x25 @ :40 (swim fast; kick hard on wall until next 25)
8x75 w/fins @ 1:45 (25 underwater kick, 25 swim, 25 FAST swim)
5x150 pull @ 2:45 (3/5/3 breathing pattern by 50)
8x75 @ 1:40 (25 non-free, 50 free)
200 cool down
*3400 Total*

C:
12x50 swim w/:10 rest (or @ 1:10 interval)
12x25 w/:10 sec kick on wall between each 25 (or on :45 interval)
6x75 w/fins w/:20 sec rest (25 kick, 25 easy swim, 25 FAST swim)
5x100 pull w/:20 rest (3/5 breathing pattern by 50)
4x75 w/:15 sec (25 non-free, 50 free)
200 cool down
*2300 Total*