A:
400 swim, 300 pull, 200 kick, 100 drill
12x25 @ :30 (IM order, first 4 strokes FAST!)
5 x [2x75 IM @ 1:20
     1x75 free (build) @ 1:20
     1x75 free (RACE from a dive!!) @ 1:20]
400 pull (75 free/25 back)
4x100 @ 1:20 (paddles only, descend 1-4)
8x50 @ :60 (w/ankle band only)
500 cool down (100 kick/150 swim, repeat)
*4500 Total*

B:
400 swim, 300 pull, 200 kick, 100 drill
10x25 swim @ :30 (first 4 strokes FAST!)
4  x [2x75 (50 free/25 non-free) @ 1:40
     1x75 free (build) @ 1:40
     1x75 free (RACE from a dive!!) @ 1:40]
300 pull (easy)
3x100 @ 1:50 (paddles only, descend 1-3)
6x50 @ 1:10 (w/ankle band only)
250 cool down (100 kick/150 swim)
*3600 Total*

C:
300 swim, 200 pull, 100 kick
8x25 swim w/:10 rest (first 4 strokes FAST!)
3 x [2x75 (50 free/25 non-free) w/:15 rest
     1x75 free (build) w/:20 rest
     1x75 free (RACE from a dive!!) w/:30 rest]
300 pull (easy)
300 cool down (50 kick/100 swim, repeat)
*2300 Total*