A:
500 choice warm up
6x50 @ :60 (kick)
6x50 @ :50 (IM Switch)
6x50 @ :60 (25 FAST No Breath/25 easy)
14x100 swim (1@1:15, 1@1:30, 2@1:15, 1@1:30, 3@1:15,
1@1:30, 4@1:15, 1@1:30)
4x300 (200 pull @ 2:40, 100 IM @ 1:40)
16x25 @ :30 (2 non-free, 2 free drill)
*4400 Total*

B:
500 choice warm up
6x50 @ 1:15 (kick)
6x50 @ :60 (free/non-free by 25)
6x50 @ 1:10 (25 FAST No Breath/25 easy)
9x100 swim (2@1:45, 1@2:15, repeat)
4x200 (150 pull @ 2:45, 50 swim FAST @ :60)
16x25 @ :40 (2 non-free, 2 free drill)
*3500 Total*

C:
400 choice warm up
6x50 w/:15 rest (kick)
6x50 w/:15 rest (free/non-free by 25)
6x50 w/:15 rest (25 FAST/25 easy)
9x100 w/:20 rest (2 swim, 1 pull, repeat)
8x25 w/:10 rest (2 non-free, 2 free drill)
*2400 Total*