A:
400 swim
300 pull
200 kick
100 non-free
8x50 @ :55 (IM Switch)
300 pull @ 4:30
3x100 swim @ 1:20 (strong)
300 pull @ 4:30
3x100 swim @ 1:15 (strong)
300 pull @ 4:30
3x100 swim @ 2:00 (RACE!)
300 pull @ 4:30
3x100 swim @ 1:40 (IM)
100 easy/recovery
4x50 kick @ :60
4x50 non-free @ :55
4x50 swim @ :50
*4500 Total*

B:
400 swim
300 pull
200 kick
100 non-free
6x50 @ 1:10 (drill/swim by 25)
3 x [300 pull @ 6:00
     3x100 swim @ 2:00 (FAST!)]
50 easy/recovery
3x50 kick @ 1:20
3x50 non-free @ 1:10
3x50 swim @ :60
*3600 Total*

C:
300 swim
300 pull
200 kick
100 non-free
6x50 w/:15 rest (drill/swim by 25)
3 x [200 pull w/:30 rest
     4x50 swim w/:20 rest (FAST!)]
100 cool down
*2500 Total*