A:
300swim/200pull/100kick
6x75 @1:20 (kick/drill/swim IM order)
12x50 @:45 (descend stroke count 1-4,5-8,9-12)
400 swim NO walls (25 FAST/75easy)
3x200 pull @ 2:45
3x200 swim @ 2:45
3x150 pull @ 2:05
3x150 swim @ 2:05
200 cool down (50 dolphin kick/50 swim)
*4300 total*

B:
300swim/200pull/100kick
4x75 @2:00 (kick/drill/swim)
8x50 @:60 (descend stroke count 1-4,5-8)
300 swim NO walls (25 FAST/75easy)
3x150 pull @ 2:45
3x150 swim @ 2:45
3x100 pull @ 1:55
3x100 swim @ 1:55
200 cool down (50 dolphin kick/50 swim)
*3300 total

C:
300swim/200pull/100kick
4x75 w/:15 rest (kick/drill/swim)
8x50 w/ :15 rest (descend stroke count 1-4,5-8)
300 swim NO walls (25 FAST/75easy)
3x100 pull @ 1:55
3x100 swim @ 1:55
200 cool down (50 dolphin kick/50 swim)
*2400 total