I Like 150s

A:

300 swim/200 pull/100 kick for warm up.

12 x 25 @ :30 (1-4: descend stroke count, 5-8: descend time, 9-12: sprint 8 strokes off the wall).

6 x 150 @ 2:15 (rotating fast 50...#1 is first 50 fast, #2 is middle 50 fast, #3 is last 50 fast, repeat 4-6).

8 x 25 @ :40 (IM order, easy).

5 x 250 pull @ 3:00 (rotating fast 50...same as above).

4 x 25 @ :45 kick.

200 choice cool down

*3500 total*

B:

300 swim/200 pull/100 kick for warm up.

12 x 25 @ :40 (1-4: descend stroke count, 5-8: descend time, 9-12: sprint 8 strokes off the wall).

6 x 150 @ 3:00 (rotating fast 50...#1 is first 50 fast, #2 is middle 50 fast, #3 is last 50 fast, repeat 4-6).

8 x 25 @ :45 (IM order, easy).

3 x 150 pull @ 3:00 (rotating fast 50...same as above).

4 x 25 @ :60 kick.

100 choice cool down

*2650 total*

C:

300 swim/200 pull/100 kick for warm up.

12 x 25 w/:15 rest (1-4: descend stroke count, 5-8: descend time, 9-12: sprint 8 strokes off the wall).

3 x 150 w/:20 rest (rotating fast 50...#1 is first 50 fast, #2 is middle 50 fast, #3 is last 50 fast).

4 x 25 w/:15 rest (non-free, easy).

3 x 150 pull w/:20 rest (rotating fast 50...same as above).

4 x 25 kick with fins, w/:15 rest.

100 choice cool down

*2100 total*