A:
900 warm up (200 swim/100 kick, repeat)
4x50 kick @ 1:05
4x200 swim @ 2:50
100 easy IM drill
4x50 kick @ 1:00
4x200 swim @ 2:40
100 easy IM drill
4x50 kick @ :55
4x200 swim @ 2:30
100 easy IM drill
300 cool down (50 kick/100 swim, repeat)
*4500 Total*

B:
900 warm up (200 swim/100 kick, repeat)
4x50 kick @ 1:20
4x200 swim @ 3:45
100 easy drill
4x50 kick @ 1:10
4x200 swim @ 3:30
100 easy drill
8x50 @ 1:05 (25 free/25 non-free)
100 cool down
*3600 total*

C:
600 warm up (200 swim/100 kick, repeat)
4x50 kick w/fins w/:10 rest
2x200 swim w/:20 rest
4x50 kick w/fins w/:10 rest
2x200 pull w/:20 rest
8x50 w/:15 rest (25 free/25 non-free)
300 cool down (50 kick/100 swim, repeat)
*2500 total*