A:
600 Choice/100 Kick/400 Pull/100 Kick
4x50 @ :60 (IM order: 25 Kick/25 Swim)
4x50 @ :55 (25 right arm/25 left arm)
4x50 @ :55 (25 Kick/25 Sailboat drill)
4x50 @ :50 (build to FAST!)
2 x [50 @ :45
     100 @ 1:20
     150 @ 2:00
     200 @ 2:40]
8x50 pull @ 1:10 (FAST!)
20x25 @ :30 (4 low buoy/4 dolphin kick on back, repeat)
200 Choice
*4100 total*

B:
400 Choice/100 Kick/300 Pull
4x50 @ 1:10 (25 Kick/25 Swim)
4x50 @ 1:10 (25 right arm/25 left arm)
4x50 @ 1:10 (25 Kick/25 Sailboat drill)
4x50 @ :60 (build to FAST!)
2 x [50 @ :55
     100 @ 1:50
     150 @ 2:45
     200 @ 3:40]
4x50 pull @ 1:15 (FAST!)
16x25 @ :40 (4 low buoy/4 dolphin kick on back, repeat)
200 Choice
*3400 total*

C:
300 Choice/100 Kick/300 Pull
4x50 w/:10 rest (25 Kick/25 Swim)
4x50 w/:10 rest (25 right arm/25 left arm)
4x50 w/:10 rest (25 Kick/25 Sailboat drill)
4x50 w/:10 rest (build to FAST!)
8x50 pull w/:20 rest (FAST!)
16x25 w/:10 rest (4 low buoy/4 dolphin kick on back, repeat)
200 Choice
*2500 total*