A:
600 warm up (200 Pull/100 Shark drill, repeat)
4x100 @ 1:30 w/Fins (50 kick/50 swim)
400 IM (25 Kick/25 drill/25 Swim/25 free)
4x50 @ :50 (Fingertip Drag drill)
200 swim (no walls)
4x50 @ :55 (Single Arm drill)
400 Pull (200 easy/200 Strong)
4x50 IM @ 1:00 (25 drill/25 swim)
600 (200 pull/200 IM/200 pull)
4 x [2x50 @ :60 (Kick)
      2x100 @ 1:30 (Swim)]
4x75 @ 1:30 (with band only)
200 cool down
*4900 total*

B:
600 warm up (200 Pull/100 Shark drill, repeat)
4x100 @ 1:45 w/Fins (50 kick/50 swim)
4x50 @ :60 (Fingertip Drag drill)
200 swim (no walls)
4x50 @ :65 (Single Arm drill)
400 Pull (200 easy/200 Strong)
4x50 @ 1:15 (25 non-free/25 free)
3 x [2x50 @ 1:15 (Kick)
      2x100 @ 1:50 (Swim)]
200 cool down
*3700 total*

C:
600 warm up (200 Pull/100 Shark drill, repeat)
4x100 w/:15 rest w/Fins (50 kick/50 swim)
4x50 w/:10 rest (Fingertip Drag drill)
200 swim (no walls)
4x50 w/:15 rest (Single Arm drill)
400 Pull (200 easy/200 Strong)
4x50 w/:10 rest (25 non-free/25 free)
200 cool down
*2400 total*