A:
500 Choice warm up
8x50 @ :60 (kick hard on wall between intervals)
9x150 pull @ 2:05 (descend 1-3, 4-6, 7-9)
8x50 @ :60 (vertical kick between intervals)
9x100 pull (3 @ 1:25, 3 @ 1:20, 3 @ 1:15)
8x50 @ :50 (IM Switch)
300 cool down (50 kick/100 swim, repeat)
*4200 Total*

B:
500 Choice warm up
6x50 @ 1:10 (kick hard on wall between intervals)
6x150 pull @ 2:40 (descend 1-3, 4-6)
6x50 @ 1:10 (vertical kick between intervals)
6x100 pull (3 @ 1:50, 3 @ 1:40)
6x50 @ :60 (non-free/free by 25)
300 cool down (50 kick/100 swim, repeat)
*3200 Total*

C:
400 Choice warm up
6x50 w/fins w/:10 rest (25 kick/25 swim)
6x150 pull w/:20 rest (descend 1-3, 4-6)
6x50 w/fins w/:10 rest (25 kick/25 swim)
6x50 pull w/:15 rest (2 FAST!, 1 easy)
200 cool down
*2400 Total*