A:
500 Choice swim
2 x (200 IM/50 Kick)
10x50 @ :50 (descend 1-5, 6-10)
1650 Swim (FAST! Best time possible!)
100 recovery/easy
5x50 Kick @ 1:10
4x150 @ 2:15 (50 Drill/50 easy swim/50 FAST!)
300 easy pull/cool down
*4400 total*

B:
500 Choice swim
2 x (100 drill/50 Kick)
6x50 @ 1:05 (descend 1-6)
1650 Swim (FAST! Best time possible!)
100 recovery/easy
4x100 @ 2:30 (50 kick/50 drill)
200 easy pull/cool down
*3400 total*

C:
300 Choice swim
2 x (100 drill/50 Kick)
6x50 w/:15 rest (descend 1-6)
1000 Swim (FAST! Best time possible!)
100 recovery/easy
300 easy pull/cool down
*2300 total*