A:
600 (200 swim/100 Kick)
600 pull (3/5/7 breathing pattern by 50)
10x50 @ :55 (start in middle of pool...FAST turns!)
6x100 @ 1:40 (25 Kick/25 Sailboat drill/50 Swim build)
4x250 Pull @ 3:30 (200 strong/50 FAST!)
12x25 @ :30 (3 of each stroke, IM order)
600 w/fins (200 swim/100 Kick)
*4200 total*

B:
500 (200 swim/50 Kick)
500 pull (3/5/7 breathing pattern by 50)
8x50 @ 1:10 (start in middle of pool...FAST turns!)
5x100 @ 2:20 (25 Kick/25 Sailboat drill/50 Swim build)
4x200 Pull @ 4:00 (150 strong/50 FAST!)
12x25 @ :40 (2 non-free/1 free, repeat)
500 w/fins (150 swim/100 Kick)
*3500 total*

C:
400 (150 swim/50 Kick)
400 pull (3/5 breathing pattern by 50)
6x50 w/:15 rest (start in middle of pool...FAST turns!)
4x100 w/:20 rest (25 Kick/25 Sailboat drill/50 Swim build)
3x200 Pull w/:20 rest (150 strong/50 FAST!)
6x25 w/:10 rest (2 non-free/1 free, repeat)
200 w/fins (150 swim/50 Kick)
*2450 total*