A:
500 choice warm up
6 minute kick (:30 easy, :20 fast, repeat)
8x25 swim @ :30 (1/2 FAST, 1/2 easy)
8x25 swim @ :30 (IM order)
200 easy pull
3 x [4x25 Down & Outs
      100 IM @ 1:45
      100 easy @ 2:00]
4x150 pull @ 2:15 (3/5/7 breathing pattern by 50)
8x25 @ :30 (descend stroke count 1-4, 5-8)
3 x [1:30 FAST (as far as you can swim in :90 seconds, stop at a wall)
      1:30 recovery (25 yards shorter than your FAST :90)
     Example: 125 FAST @ 1:30, 100 recovery @ 1:30]
300 cool down
*4000 (estimate) total*

B:
400 choice warm up
6 minute kick (:30 easy, :20 fast, repeat)
8x25 swim @ :40 (1/2 FAST, 1/2 easy)
8x25 swim @ :40 (odds: drill, evens: non-free)
200 easy pull
3 x [4x25 Down & Outs
      100 easy @ 2:30]
5x100 pull @ 2:00 (3/5 breathing pattern by 50)
8x25 @ :40 (descend stroke count 1-4, 5-8)
3 x [1:30 FAST (as far as you can swim in :90 seconds, stop at a wall)
      1:30 recovery (25 yards shorter than your FAST :90)
     Example: 100 FAST @ 1:30, 75 recovery @ 1:30]
200 cool down
*3200 (estimate) total*

C:
400 choice warm up
6 minute kick (with fins) (:30 easy, :20 fast, repeat)
8x25 swim w/:10 rest (1/2 FAST, 1/2 easy)
8x25 swim w/:10 rest (odds: drill, evens: non-free)
200 easy pull
4 x [2x25 FAST! w/:20 rest
      100 easy pull w/:30 rest]
8x25 w/:10 rest (descend stroke count 1-4, 5-8)
200 cool down
*2300 (estimate) total*