A:
200swim/200pull/200kick/200swim
400 IM (kick/drill/stroke/free by 25)
8x25 @ :30 no breath
400 IM (kick/drill/50 FAST stroke)
8x50 @ :45 swim
400 IM (50 stroke/50 FAST free)
8x75 @ :60 pull
400 IM (25 FAST kick/50 stroke/25 free)
8x100 @ 1:30 (descend 1-4, 5-8)
100 cool down
*4500 total*

B:
200swim/200pull/200kick
300 (50 non-free/50 free)
6x25 @ :45 (w/1 breath)
300 (50 non-free/50 free)
6x50 @ :55 swim
300 (50 non-free/50 free)
6x75 @ 1:30 pull
300 (50 non-free/50 free)
6x100 @ 2:00 (descend 1-3, 4-8)
100 cool down
*3400 total*

C:
200swim/200pull/200kick
300 (50 non-free/50 free)
6x25 w/:15 rest (breathe every 5th stroke)
300 (50 non-free/50 free)
6x50 w/:15 rest swim
300 (50 non-free/50 free)
6x75 w/:20 rest pull
100 cool down
*2500 total*