A:
10 minute choice warm up (include a 200 kick)
4x150 @ 2:40 (50 Shark Drill/100 IM)
4x300 swim @ 4:30 (50 fast/50 easy)
6x100 @ 1:50 (25 dolphin kick on back/50 swim/25 Fingertip Drag)
6x50 w/fins @ :50 (1 kick/1 FAST!/1 easy, repeat)
4x200 pull @ 3:30 (25 Scull/75 build to FAST!, repeat)
200 cool down
*~4300 total*

B:
10 minute choice warm up (include a 150 kick)
4x150 @ 3:00 (50 Shark Drill/100 swim)
3x300 swim @ 6:00 (50 fast/50 easy)
3x100 @ 2:20 (25 kick on back/50 swim/25 Fingertip Drag)
6x50 w/fins @ :60 (1 kick/1 FAST!/1 easy, repeat)
3x200 pull @ 4:30 (25 Scull/75 build to FAST!, repeat)
200 cool down
*~3400 total*

C:
10 minute choice warm up (include a 100 kick)
4x150 w/:15 rest (50 Shark Drill/100 swim)
2x300 swim w/:30 rest (50 fast/50 easy)
3x100 w/:20 rest (25 kick on back/50 swim/25 Fingertip Drag)
6x50 w/fins w/:15 rest (1 kick/1 FAST!/1 easy, repeat)
200 cool down
*~2400 total*