A:
600 warm up (150 swim/50 kick)
8x50 @ :60 (25 FAST!/25 easy/kick on wall until next interval)
100 easy swim
4 x [100 swim FAST! @ 1:10
      50 swim easy @ 1:10]
600 pull (100 free/50 backstroke)
12x25 @ :30 (FAST! IM order, climb out and dive in for each 25!)
100 easy swim
4x150 @ 2:15 (100 IM/50 free)
8x75 @ 1:15 (25 kick FAST!/50 swim easy)
400 cool down (200 pull/200 swim)
*4300 Total*

B:
600 warm up (150 swim/50 kick)
6x50 @ 1:05 (25 FAST!/25 easy/kick on wall until next interval)
50 easy swim
4 x [75 swim FAST! @ 1:10
      25 swim easy @ 1:10]
400 pull (3/5 breathing pattern by 50)
12x25 @ :40 (all FAST!, climb out and dive in for each 25!)
50 easy swim
3x150 @ 3:00 (100 free/50 non-free)
6x75 @ 1:40 (25 kick FAST!/50 swim easy)
200 cool down
*3200 Total*

C:
400 warm up (150 swim/50 kick)
6x50 w/:15 rest (25 FAST!/25 easy/kick on wall for :10 seconds)
6 x [75 swim FAST! w/:10 rest
      25 swim easy w/:20 rest]
400 pull (3/5 breathing pattern by 50)
4x75 w/:20 rest (50 free/25 non-free)
200 cool down
*2200 Total*