A:
5 minute choice warm up
5 min swim (No Walls)
5 min kick (:30 easy, :15 FAST!, repeat)
100 easy swim
12x25 @ :30 (IM order, first 4 strokes FAST!)
20x50 swim (FAST @ :40, ez @ :60...1 FAST, 1ez, 2 FAST, 1ez...5 FAST, 1 ez)
8x75 @ 1:20 (odds: Fly/back/breast; evens: back/breast/free)
4x200 @ 3:15 (2 people side-by-side, 25 FAST!, 175 NO Walls)
3 x [50 pull @ :40
     100 pull @ 1:20
     150 pull @ 2:00]
200 cool down
*4800 Total (estimate)*

B:
5 minute choice warm up
5 min swim (No Walls)
5 min kick (:30 easy, :15 FAST!, repeat)
100 easy swim
12x25 swim @ :30 (first 4 strokes FAST!)
14x50 swim (FAST @ :50, ez @ 1:10...1 FAST, 1ez, 2 FAST, 1ez...4 FAST, 1 ez)
6x75 @ 1:30 (free/non-free/free by 25)
4x150 @ 3:00 (2 people side-by-side, 25 FAST!, 125 NO Walls)
3 x [50 pull @ :55
100 pull @ 1:45]
200 cool down
*3400 Total (estimate)*

C:
5 minute choice warm up
5 min swim (No Walls)
5 min kick (:30 easy, :15 FAST!, repeat)
50 easy swim
8x25 swim w/:10 rest (first 4 strokes FAST!)
14x50 swim w/:15 rest (2 FAST!, 1 easy)
6x75 w/:30 rest (free/non-free/free by 25)
4x100 w/:30 rest (2 people side-by-side, 25 FAST!, 75 NO Walls)
200 cool down
*2600 Total (estimate)*