A:
3x300 warm up w/:20 rest
6x50 @ :60 w/band only
2 x [100 @ 1:15 (FAST)
     200 @ 2:50 (smooth)
     2x50 @ :40 (FAST)
     200 @ 2:50 (smooth)
     4x25 @ :20 (FAST)
     200 @ 2:50 (smooth)
     1x300 pull w/:45 rest (easy/recovery)]
400 IM (kick/drill/swim/free by 25)
300 cool down (50 kick/100 swim)
*4300 Total*

B:
3x300 warm up w/:20 rest
6x50 @ 1:15 w/band only
2 x [100 @ 1:40 (FAST)
     200 @ 4:00 (smooth)
     2x50 @ :50 (FAST)
     200 @ 4:00 (smooth)
     4x25 @ :30 (FAST)
     200 @ 4:00 (smooth)
     1x200 pull w/:45 rest (easy/recovery)]
200 cool down
*3600 Total*

C:
3x200 warm up w/:20 rest
6x50 w/:15 rest w/band only
4 x [100 w/:10 rest (FAST)
     200 w/:30 rest (smooth)
300 cool down (50 kick/100 swim)
*2400 Total*