A:
400 swim, 300 pull, 200 kick, 100 drill
4x250 @ 4:00 (50 kick/100 free/100 IM)
10x100 pull @ 1:20
50 easy recovery
6x150 @ 2:40 (50 dolphin kick on your back/100 swim No Walls)
4x50 @ :50 (descend stroke count 1-4)
4x50 @ :60 (25 single arm drill/25 swim)
4x50 @ :60 (25 underwater kick/25 swim)
150 cool down (25 Frog/50 swim/repeat)
*4700 Total*

B:
400 swim, 300 pull, 200 kick, 100 drill
4x200 @ 4:30 (50 kick/100 free/50 non-free)
7x100 pull @ 1:50
50 easy recovery
6x100 @ 2:00 (No Walls)
4x50 @ :60 (descend stroke count 1-4)
4x50 @ 1:10 (25 single arm drill/25 swim)
4x50 @ 1:10 (25 underwater kick/25 swim)
150 cool down (25 Frog/50 swim/repeat)
*3700 Total*

C:
300 swim, 200 pull, 100 kick
3x200 w/:30 rest (50 kick/100 free/50 non-free)
5x100 pull w/:15 rest
5x100 w/:15 rest (No Walls)
4x50 w/:10 rest (descend stroke count 1-4)
4x50 w/:10 rest (25 single arm drill/25 swim)
100 cool down
*2500 Total*