A:
400 choice warm up
4x100 @ 1:50 (50 kick FAST!/50 swim easy)
400 Pull (breathing 3/5 by 50)
6x50 :45  (descend 1-6)
100 IM easy/recovery (fly is drill)
600 pull (descend each 200)
3x300 swim @ 4:15 (100 FAST!/200 strong)
600 pull (descend each 150)
3x300 swim @ 4:05 (200 strong/100 FAST!)
200 easy cool down
*4800 total*

B:
400 choice warm up
4x100 @ 2:20 (50 kick FAST!/50 swim easy)
300 Pull (breathing 3/5 by 50)
6x50 :60  (descend 1-6)
100 non-free easy/recovery
400 pull (descend each 150)
3x200 swim @ 3:50 (100 FAST!/200 strong)
400 pull (descend each 100)
3x200 swim @ 3:50 (200 strong/100 FAST!)
200 easy cool down
*3700 total*

C:
400 choice warm up
4x100 w/:20 rest (50 kick FAST!/50 swim easy)
300 Pull (breathing 3/5 by 50)
6x50 w/:15 rest (descend 1-6)
100 non-free easy/recovery
400 pull (descend each 150)
3x200 swim w/:30 rest (100 FAST!/200 strong)
200 easy cool down
*2700 total*