A:
400 swim/300 pull/200 kick/100 IM
2 x [4x150 pull @ 2:10 (3/5/3/ breathing pattern by 50)
      4x100 IM @ 1:45
      4x50 kick @ :60 (all FAST!)
      100 easy/recovery swim]
3x200 @ 3:00 (NO Walls!)
100 cool down swim
*4300 total*

B:
400 swim/300 pull/200 kick/100 non-free
2 x [4x150 pull @ 3:00 (3/5/3/ breathing pattern by 50)
      4x100 (free/non-free by 50) @ 2:15
      4x50 kick @ 1:30 (all FAST!)
      100 easy/recovery swim]
*3600 total*

C:
400 swim/300 pull/200 kick/100 non-free
4x150 pull w/:20 rest (3/5/3/ breathing pattern by 50)
4x100 (free/non-free by 50) w/:15 rest
4x50 kick w/:30 rest (all FAST!)
100 easy/recovery swim
*2300 total*