A:
500 warm up
4x150 @ 2:40 (50 kick/100 IM)
18x50 swim (4 @ :40, 2 @ :50, repeat)
400 pull (build by 100)
6x75 pull @ 1:10 (25 free/25 back/25 free)
50 easy swim
8x50 @ :55 (25 FAST!/25 easy/kick on wall until next interval)
5x200 @ 2:50 (rotating fast 50)
200 cool down
*4300 Total*

B:
500 warm up
4x150 @ 3:15 (50 kick/50 free/50 non-free)
12x50 swim (3 @ :50, 1 @ :60, repeat)
300 pull (build by 100)
6x75 pull @ 1:20
50 easy swim
6x50 @ 1:05 (25 FAST!/25 easy/kick on wall until next interval)
4x150 @ 2:45 (rotating fast 50)
100 cool down
*3500 Total*

C:
400 warm up
3x150 w/:15 rest (50 kick/50 free/50 non-free)
9x50 swim (2 strong w/:10 rest, 1 easy w/:20 rest, repeat)
300 pull (build by 100)
4x75 pull w/:15 rest
6x50 w/:10 rest (25 FAST!/25 easy/kick on wall for :10)
100 cool down
*2300 Total*