A:
750 warm up (200 swim/50 kick)
7x100 1:50 (50 Kick/50 swim build)
7x50 @ :55 (25 back/25 free)
12x25 @ :30 (1/2 FAST!/1/2 easy)
200 IM (25 drill/25 swim)
8x100 pull @ 1:25 (descend 1-4, 5-8)
3x300 swim @ 4:30 (100 free/100 IM/100 free)
400 cool down (100 swim/50 kick/50 Frog, repeat)
*4100 total*

B:
500 warm up (200 swim/50 kick)
5x100 2:30 (50 Kick/50 swim build)
5x50 @ 1:10 (25 non-free/25 free)
10x25 @ :40 (1/2 FAST!/1/2 easy)
8x100 pull @ 1:55 (descend 1-4, 5-8)
3x200 swim @ 4:00 (all strong)
400 cool down (100 swim/50 kick/50 Frog, repeat)
*3300 total*

C:
500 warm up (200 swim/50 kick)
5x100 w/:30 rest (50 Kick/50 swim build)
5x50 w/:20 rest (25 non-free/25 free)
10x25 w/:15 rest (1/2 FAST!/1/2 easy)
4x100 pull w/:30 rest (descend 1-4)
400 cool down (100 swim/50 kick/50 Frog, repeat)
*2300 total*