A:
300 swim
200 IM (drill/swim by 25)
100 kick
4 x [100 free @ 1:30 (smooth)
      100 IM @ (1:45 FAST!!)]
50 easy/recovery
3x200 @ 3:45 (50 kick/50 sailboat drill/100 swim)
8x100 @ 1:25 (descend 1-4, 5-8)
600 IM (200 kick/200 drill/200 swim)
6x125 @ 1:55 (100 free/25 back)
200 cool down
*4400 total*

B:
300 swim
200 (drill/swim by 25)
100 kick
4 x [100 swim @ 2:00 (smooth)
      50 swim @ :60 (FAST!!)]
50 easy/recovery
3x200 @ 4:30 (50 kick/50 sailboat drill/100 swim)
8x100 @ 1:55 (descend 1-4, 5-8)
600 (200 kick/200 drill/200 swim)
200 cool down
*3400 total*

C:
300 swim
200 (drill/swim by 25)
100 kick
4 x [100 swim w/:20 rest (smooth)
      50 swim w/:20 rest (FAST!!)]
50 easy/recovery
2x200 w/:30 rest (50 kick/50 sailboat drill/100 swim)
6x100 w/:20 rest (descend 1-3, 4-6)
200 cool down
*2400 total*