A:
800 warm up (200 swim/200 kick/200 pull/200 swim)
4x50 @ :55 with ankle band only
4x200 swim @ 2:45
4x50 @ :55 with ankle band only
4x200 pull @ 2:40
6x50 @ :55 w(kick/drill IM order)
4x200 @ 2:45 (IM/free by 25)
300 cool down (50 choice/100 swim, repeat)
*4400 total*

B:
800 warm up (200 swim/200 kick/200 pull/200 swim)
4x50 @ 1:15 with ankle band only
3x200 swim @ 3:45
4x50 @ 1:15 with ankle band only
3x200 pull @ 3:30
4x50 @ 1:15 (kick/drill by 25)
4x150 @ 3:00 (50 free/50 non-free/50 free)
200 cool down
*3600 total*

C:
800 warm up (200 swim/200 kick/200 pull/200 swim)
4x50 w/:15 rest (catch up with a stick drill)
3x200 swim w/:30 rest
4x50 w/:15 (catch up with a stick drill)
3x200 pull w/:30 rest
100 cool down
*2500 total*