A:
400 choice swim
300 IM (kick/drill/swim by 25)
200 pull (breathe every 5th stroke)
100 kick
6x50 @ 1:15 (25 Dive & SPRINT/25 easy)
5x200 w/paddles only @ 2:45
100 recovery/easy
6x50 @ 1:15 (25 Dive & SPRINT/25 easy)
6x100 w/buoy & band only @ 1:30
100 recovery/easy
6x50 @ 1:15 (25 Dive & SPRINT/25 easy)
8x50 @ 1:00 (IM switch)
300 cool down
*4400 total*

B:
400 choice swim
300 (kick/drill/swim by 25)
200 pull (breathe every 5th stroke)
100 kick
4x50 @ 1:40 (25 Dive & SPRINT/25 easy)
4x200 w/paddles only @ 3:50
100 recovery/easy
4x50 @ 1:40 (25 Dive & SPRINT/25 easy)
4x100 w/buoy & band only @ 2:15
100 recovery/easy
4x50 @ 1:40 (25 Dive & SPRINT/25 easy)
6x50 @ 1:15 (25 non-free/25 free)
200 cool down
*3500 total*

C:
300 choice swim
200 pull (breathe every 5th stroke)
100 kick
4x50 w/:40 rest (25 Dive & SPRINT/25 easy)
3x200 pull w/:20 rest
50 recovery/easy
4x50 w/:40 rest (25 Dive & SPRINT/25 easy)
4x100 pull w/:15 rest
50 recovery/easy
4x50 w/:40 rest (25 Dive & SPRINT/25 easy)
200 cool down
*2500 total*