A:
800 warm up (200 swim/200 kick/200 pull/200 swim)
2x400 w/:20 rest (100 IM, 100 free, repeat)
3x300 pull @ 4:30lcm/4:00scy (descend 1-3)
4x200 swim @ 3:15lcm/2:50scy (descend 1-4)
8x100 swim (odds IM @ 2:00/1:45, evens free @ 1:40/1:25)
200 cool down
*4300 Total*

B:
800 warm up (200 swim/200 kick/200 pull/200 swim)
2x300 w/:30 rest (50 kick, 100 swim)
3x200 pull @ 4:00lcm/3:45scy (descend 1-3)
4x150 swim @ 3:00lcm/2:50scy (descend 1-4)
6x100 @ 2:00lcm/1:55scy (3/5 breathing pattern by 50)
200 cool down
*3400 Total* 

C:
600 warm up (200 swim/200 kick/200 pull)
2x300 w/:30 rest (50 kick, 100 swim)
3x200 pull w/:20 rest (descend 1-3)
4x150 swim w/:20 rest (descend 1-4)
100 cool down
*2500 Total*