A:
600 warm up (200 swim/100 kick)
4x300 @ 4:30 (100 free/100 IM/100 free)
6x200 pull @ 2:50 (descend 1-3, 4-6)
6x150 @ 2:30 (50 kick/100 swim)
300 cool down (50 non-free/100 free, repeat)
*4200 Total*

B:
600 warm up (200 swim/100 kick)
3x300 @ 5:30 (100 free/50 non-free, repeat)
4x200 pull @ 3:40 (descend 1-4)
4x150 @ 3:20 (50 kick/100 swim)
300 cool down (50 non-free/100 free, repeat)
*3200 Total*

C:
600 warm up (200 swim/100 kick)
2x300 w/:30 rest (100 free/50 non-free, repeat)
3x200 pull w/:20 rest (descend 1-3)
3x150 w/:15 rest (50 kick/100 swim)
150 cool down (50 non-free/100 free)
*2400 Total*