A:
500 warm up (200 Swim/50 Kick, repeat)
300 Pull (breathing pattern every 3 strokes)
5x100 pull @ 1:20 (descend 1-5)
5x100 swim @ 1:25 (descend 1-5)
8x75 @ 1:15 (25 IM order/50 free)
100 easy/recovery
20x50 swim (FAST @ :40, easy @ :50) (1 FAST/1ez/2 FAST/1ez/3 FAST/etc)
50 easy/recovery
20x25 @ :30 (odds: FAST! from a dive/evens: easy)
400 cool down
*4400 Total*

B:
500 warm up (200 Swim/50 Kick, repeat)
4x100 pull @ 1:45 (descend 1-4)
4x100 swim @ 1:50 (descend 1-4)
6x75 @ 1:30 (25 non-free/50 free)
100 easy/recovery
20x50 swim (FAST @ :50, easy @ :60) (1 FAST/1ez/2 FAST/1ez/3 FAST/etc)
50 easy/recovery
16x25 @ :40 (odds: FAST! from a dive/evens: easy)
200 cool down
*3500 Total*

C:
500 warm up (200 Swim/50 Kick, repeat)
4x100 pull w/:15 rest (descend 1-4)
4x100 swim w/:15 rest (descend 1-4)
8x75 w/:15 rest (25 non-free/50 free)
100 easy/recovery
8x25 @ :40 (odds: FAST! from a dive/evens: easy)
200 cool down
*2400 Total*