A:
300 Swim/200 Kick/100 Drill
12x50 @ :55 (25 IM order/25free)
500 Pull (50 FAST/200 smooth, repeat)
10x50 @ :50 (descend 1-5, 6-10)
500 swim (No Walls, 25 FAST/75 smooth, repeat)
8x75 @ 1:20 (25 Kick/25 non-free/25 free)
5x100 swim @ 1:25 (all strong)
300 Cool Down (50 Kick/100 choice, repeat)
*4100 total*

B:
300 Swim/200 Kick/100 Drill
8x50 @ 1:10 (25 non-free/25free)
400 Pull (50 FAST/150 smooth, repeat)
8x50 @ :60 (descend 1-4, 5-8)
400 swim (No Walls, 25 FAST/75 smooth, repeat)
6x75 @ 1:45 (25 Kick/50 free)
4x100 swim @ 1:55 (all strong)
300 Cool Down (50 Kick/100 choice, repeat)
*3350 total*

C:
300 Swim/200 Kick/100 Drill
6x50 w/:15 rest (25 non-free/25free)
300 Pull (50 FAST/100 smooth, repeat)
6x50 w/:20 rest (descend 1-3, 4-6)
300 swim (No Walls, 25 FAST/75 smooth, repeat)
4x75 w/:20 rest (25 Kick/50 free)
3x100 swim w/:30 rest (all strong)
150 Cool Down (50 Kick/100 choice)
*2550 total*