A:
400 swim with fins
200 kick w/ fins
4x50 @ :55 (catch-up Drill w/ paddle)
4x50 @ :55 (25 fist drill/25 Swim)
2 x [400 pull (3/5 breathing pattern by 50)
      200 pull (50 FAST/50 easy)]
6x50 @ 1:15 (25 Kick/25 Sail Boat drill)
200 w/buoy (25 Scull/75 pull, repeat)
2 x [400 IM (25 kick/25 drill/50 swim)
       200 IM swim (25 fast/25 easy)]
6x50 w/fins @ :60 (25 underwater kick/25 backstroke)
300 cool down (100 free/50 non-free, repeat)
*4500 total*

B:
400 swim with fins
200 kick w/ fins
4x50 @ 1:15 (catch-up Drill w/ paddle)
4x50 @ 1:15 (25 fist drill/25 Swim)
400 pull (3/5 breathing pattern by 50)
200 pull (50 FAST/50 easy)
6x50 @ 1:30 (25 Kick/25 Sail Boat drill)
200 w/buoy (25 Scull/75 pull, repeat)
400 choice (25 kick/25 drill/50 swim)
200 swim (25 fast/25 easy)
6x50 w/fins @ 1:30 (25 underwater kick/25 backstroke)
300 cool down (100 free/50 non-free, repeat)
*3300 total*

C:
400 swim with fins
200 kick w/ fins
6x50 w/:15 rest (catch-up Drill w/ paddle)
6x50 w/:15 rest (25 fist drill/25 Swim)
6x50 w/:20 rest (25 Kick/25 Sail Boat drill)
200 w/buoy (25 Scull/75 pull, repeat)
6x50 w/fins w/:30 rest (25 kick on your back/25 swim)
300 cool down (100 free/50 non-free, repeat)
*2300 total*