A:
600 swim (50 free/25 kick, repeat)
400 swim (50 back/50 free, repeat)
2 x [3x150 pull @ 2:10
     3x50 swim @ :45 (FAST!)]
6x100 with fins @ 1:30 (50 kick/50 swim)
4 x [50 swim @ :60 (easy)
      4x25 In & Outs (sprint 25, climb out, dive in, sprint 25, etc)]
500 pull w/:30 rest (3/5/7 breathing pattern by 50)
200 cool down (25 kick/75 swim, repeat)
*4100 total*

B:
400 swim (50 free/25 kick, repeat)
300 swim (50 non-free/50 free, repeat)
2 x [3x150 pull @ 3:00
     3x50 swim @ :60 (FAST!)]
4x100 with fins @ 2:00 (50 kick/50 swim)
4 x [50 swim @ 1:15 (easy)
      4x25 In & Outs (sprint 25, climb out, dive in, sprint 25, etc)]
300 pull w/:30 rest (3/5 breathing pattern by 50)
200 cool down (25 kick/75 swim, repeat)
*3400 total*

C:
300 swim (50 free/25 kick, repeat)
300 swim (50 non-free/50 free, repeat)
2 x [2x150 pull w/:20 rest
      2x50 swim w/:15 rest (FAST!)]
4x100 with fins w/:20 rest (50 kick/50 swim)
3 x [50 swim w/:15 (easy)
      2x25 In & Outs (sprint 25, climb out, dive in, sprint 25)]
300 pull w/:30 rest (3/5 breathing pattern by 50)
100 cool down (25 kick/75 swim)
*2500 total*