A:
400 swim, 300 pull, 200 kick, 100 drill
5x100 swim @ 1:25 (descend 1-5)
4x200 swim @ 3:00 (No Walls)
3x300 pull @ 4:00 (3/5/7 breathing pattern by 50)
2x400 IM @ 6:30 (or 50 non-free/50 free)
9x50 swim @ :55 (5, 4, 3 breaths per 50, repeat)
200 cool down
*4700 Total*

B:
400 swim, 300 pull, 200 kick, 100 drill
6x75 swim @ 1:20 (descend 1-3, 4-6)
4x150 swim @ 3:00 (No Walls)
3x200 pull @ 3:40 (3/5/3/5 breathing pattern by 50)
2x250 w/:30 rest (50 free/50 non-free/repeat)
12x25 swim @ :40 (3, 2, 1 breaths per 25, repeat)
200 cool down
*3600 Total*

C:
400 swim, 300 pull, 200 kick w/fins
4x75 swim w/:20 rest (descend 1-4)
4x100 swim w/:15 rest (No Walls)
4x100 pull w/:20 rest (3/5 breathing pattern by 50)
8x25 drill w/:15 rest
100 cool down
*2400 Total*