A:
400 swim, 300 pull, 200 kick, 100 IM drill
8x100 swim (4 @ 1:30, 4 1:20)
8x100 IM (4 @ 1:45, 4 @ 1:35)
8x100 pull (4 @ 1:25, 4 @ 1:15)
50 easy
8x100 swim w/fins (4 @ 1:20, 4 @ 1:10)
200 cool down
*4400 Total*

B:
400 swim, 300 pull, 100 kick
8x100 swim (4 @ 2:00, 4 1:50)
8x100 pull (4 @ 1:55, 4 @ 1:45)
50 easy
8x100 swim w/fins (4 @ 1:50, 4 @ 1:40)
200 cool down
*3450 Total*

C:
300 swim, 200 pull, 100 kick
5x100 swim w/:15 sec rest (descend 1-5)
5x100 pull w/:15 sec rest (descend 1-5)
5x100 w/fins w/:15 rest (descend 1-5)
200 cool down
*2300 Total*