A:
500 warm up (200 Free/50 non-free, repeat)
4x200 Pull @ 3:00 (3/5 breathing pattern by 50)
8x50 @ :45 (25 Fast/25 easy)
4x150 @ 2:30 (50 Kick/50 Fingertip Drag/50 swim Build)
4x200 @ 3:30 All FAST!
100 easy/recovery
8x50 @ :55 (IM order, 25 drill/25 swim)
4x150 @ 2:30 (100 IM/50 free)
200 cool down (100 Drill/50 kick on side/50 choice)
*4400 total*

B:
500 warm up (200 Free/50 non-free, repeat)
3x200 Pull @ 4:00 (3/5 breathing pattern by 50)
6x50 @ :60 (25 Fast/25 easy)
3x150 @ 3:30 (50 Kick/50 Fingertip Drag/50 swim Build)
3x200 @ 4:30 All FAST!
100 easy/recovery
6x50 @ 1:10 (25 drill/25 swim)
3x150 @ 3:15 (50 free/50 non-free/50 free)
200 cool down (100 Drill/50 kick on side/50 choice)
*3500 total*

C:
500 warm up (200 Free/50 non-free, repeat)
3x200 Pull w/:30 rest (3/5 breathing pattern by 50)
8x50 w/:15 rest (25 Fast/25 easy)
3x200 @ 4:30 All FAST!
200 cool down (100 Drill/50 kick on side/50 choice)
*2300 total*