A:
600 warm up (200fr, 100bk, 200fr, 100IM)
6x100 @ 2:00 (25 kick/25 drill/50 swim)
12x25 @ :40 (odds: easy, evens: FAST!)
50, 100, 150, 200, 150, 100, 50...@ :40/scy or :45/lcm per 50 (swim)
4x200 pull @ 2:45/scy or 3:00/lcm
50, 100, 150, 200, 150, 100, 50...@ :40/scy or :45/lcm per 50 (swim)
200 cool down
*4100 Total* 

B:
600 warm up (200fr, 100 non-free, repeat)
5x100 @ 2:00 (25 kick/25 drill/50 swim)
8x25 @:45 (odds: easy, evens: FAST!)
50, 100, 150, 100, 50... @ :50/scy or :60/lcm per 50 (swim)
4x200 pull @ 3:30/scy or 4:00/lcm
50, 100, 150, 100, 50... @ :50/scy or :60/lcm per 50 (swim)
200 cool down
*3200 Total* 

C:
600 warm up (200fr, 100 non-free, repeat)
4x100 w/:20 rest (25 kick/25 drill/50 swim)
8x25 w/:10 rest (odds: easy, evens: FAST!)
50, 100, 150, 100, 50...w/:15 rest (swim)
3x200 pull w/:20 rest
100 cool down
*2300 Total*