A:
500 swim
2x200 kick with fins w/:30 rest
4x150 @ 2:30 (100 IM/50 free)
2x600 pull w/:30 rest (negative split at the 300 wall!)
3x100 @ 1:45 (reverse IM)
2x600 pull w/:30 rest (descend by 200s in each 600)
6x50 Kick @ :60 (25 FAST/25 easy)
200 cool down
*4700 total*

B:
400 swim
2x200 kick with fins w/:30 rest
4x100 @ 2:30 (50 free/50 non-free)
2x500 pull w/:30 rest (negative split at the 250 wall!)
3x100 @ 2:20 (50 drill/50 swim)
2x400 pull w/:30 rest (descend by 100s in each 400)
4x50 Kick @ 1:30 (25 FAST/25 easy)
200 cool down
*3700 total*

C:
300 swim
2x100 kick with fins w/:30 rest
2x400 pull w/:30 rest (negative split at the 200 wall!)
3x100 w/:30 rest (50 free/50 non-free)
2x300 pull w/:30 rest (descend by 100s in each 300)
4x50 Kick w/:30 rest (25 FAST/25 easy)
100 cool down
*2500 total*