A:
600 warm up (200 swim/50 kick/50 non-free, repeat)
4x50 @ :45 (build to FAST!)
4x200 @ 3:00 (swim, strong)
4x50 @ :45 (25 FAST/25easy)
4x250 @ 3:40 (pull, all strong)
4x50 @ :45 (25 easy/25 FAST!)
4x250 @ 4:00 (150 free/100 IM)
400 cool down (100 swim/50 kick/50 non-free, repeat)
*4400 total*

B:
600 warm up (200 swim/50 kick/50 non-free, repeat)
4x50 @ :60 (build to FAST!)
3x200 @ 4:00 (swim, strong)
4x50 @ :60 (25 FAST/25easy)
3x200 @ 4:00 (pull, all strong)
4x50 @ :60 (25 easy/25 FAST!)
3x200 @ 4:15 (150 free/50 non-free)
400 cool down (100 swim/50 kick/50 non-free, repeat)
*3400 total*

C:
600 warm up (200 swim/50 kick/50 non-free, repeat)
4x50 w/:10 rest (build to FAST!)
3x150 w/:30 rest (swim, strong)
4x50 w/:10 rest (25 FAST/25easy)
3x150 w/:30 rest (pull, all strong)
4x50 w/:10 rest (25 easy/25 FAST!)
400 cool down (100 swim/50 kick/50 non-free, repeat)
*2500 total*