A:
400 swim/100 kick/100 drill
8x75 @ 1:15 (25 sprint kick/50 easy swim)
6x50 drill @ :55 (catch-up with stick, 6/3/6, fist drill)
3 x [25 FAST!/50 easy @ 1:30
      50 FAST!/75 easy @ 2:15
      75 FAST!/100 easy @ 3:00
      400 pull (3/5 breathing pattern by 50) w/:30 rest]
200 cool down
*4100 Total*

B:
400 swim/100 kick/100 drill
6x75 @ 1:40 (25 sprint kick/50 easy swim)
6x50 drill @ 1:10 (catch-up with stick, 6/3/6, fist drill)
3 x [25 FAST!/50 easy @ 2:00
      50 FAST!/75 easy @ 3:00
      75 FAST!/100 easy @ 4:00
      200 pull (3/5 breathing pattern by 50) w/:30 rest]
200 cool down
*3300 Total*

C:
400 swim/100 drill
6x75 w/:15 rest (25 sprint kick/50 easy swim)
6x50 drill w/:10 rest (catch-up with stick, 6/3/6, fist drill)
3 x [25 FAST!/50 easy w/:30 rest
      50 FAST!/75 easy w/:30 rest
      200 pull (3/5 breathing pattern by 50) w/:30 rest]
100 cool down
*2500 Total*