A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x150 pull @ 2:10
4x300 @ 4:40 (50 kick/100 swim/repeat)
18x50 swim (5 @ :40, 1 @ :60, repeat)
4x200 @ 3:00 (100 IM/100 free)
300 cool down (50 Frog/100 swim/repeat)
*5000 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x100 pull @ 1:50
3x300 w/:30 rest (50 kick/100 swim/repeat)
12x50 swim (3 @ :50, 1 @ 1:20, repeat)
4x150 @ 3:00 (50 non-free/100 free)
300 cool down (50 Frog/100 swim/repeat)
*3900 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
4x100 pull w/:20 rest
4x150 w/:20 rest (50 kick/100 swim)
4x150 w/:20 rest (50 non-free/100 free)
300 cool down (50 Frog/100 swim/repeat)
*2500 Total*