A:
900 warm up (300 swim/300 pull/300 IM)
8x25 @ :30 Kick
8x25 @ :30 (IM order, 2 of each stroke)
8x25 @ :30 (descend 1-4, 5-8)
700 w/Fins & Paddles (negative split)
500 Pull (3/5 breathing pattern by 100)
300 IM (75 each stroke)
3x200 @ 3:00 (50 kick/50 non-free/100 @ 90%)
8x50 @ :50 swim (Reverse Circle Swim)
300 choice ez
*4300 Total*

B:
900 warm up (300 swim/300 pull/300 non-free)
8x25 @ :45 Kick
8x25 @ :40 (descend stroke count 1-4, 5-8)
8x25 @ :40 (descend 1-4, 5-8)
600 w/Fins & Paddles (negative split)
400 Pull (3/5 breathing pattern by 100)
200 swim (50 free/50 non-free, repeat)
8x50 @ :60 swim (Reverse Circle Swim)
300 choice ez
*3400 Total*

C:
600 warm up (300 swim/300 pull)
8x25 w/:15 rest (Kick)
8x25 w/:15 rest Swim (descend stroke count 1-4, 5-8)
8x25 w/:15 rest Swim (descend 1-4, 5-8)
500 w/Fins & Paddles (negative split)
300 Pull (3/5 breathing pattern by 100)
200 swim (50 free/50 non-free, repeat)
4x50 w/:15 rest swim (Reverse Circle Swim)
100 choice ez
*2500 Total*