A:
500 Choice Swim, 400 Pull, 300 IM (25 Kick/25 Drill/25 Swim), 200 Kick, 100 Drill
10x25 @ :25 (first 10 strokes FAST!)
10x25 @ :20 (Paddles only)
500 Pull w/:45 rest (3/5/7 breathing pattern by 50)
2 x [5x50 @ :45 (swim, 25 FAST/25 easy)
     300 Pull w/:30 rest (3/5/7 breathing pattern by 50)]
4x75 @ 1:15 (25 Kick/25 Drill/25 Swim)
200 cool down
*4100 total*

B:
500 Choice Swim, 400 Pull, 200 Kick, 100 Drill
10x25 @ :40 (first 10 strokes FAST!)
10x25 @ :30 (Paddles only)
400 Pull w/:45 rest (3/5 breathing pattern by 50)
2 x [4x50 @ :55 (swim, 25 FAST/25 easy)
     200 Pull w/:30 rest (3/5 breathing pattern by 50)]
4x75 @ 1:40 (25 Kick/25 Drill/25 Swim)
200 cool down
*3400 total*

C:
400 Choice Swim, 300 Pull, 200 Kick, 100 Drill
10x25 w/:15 rest (first 10 strokes FAST!)
10x25 w/:10 rest (Paddles only)
2 x [4x50 w/:15 rest (swim, 25 FAST/25 easy)
     200 Pull w/:30 rest (3/5 breathing pattern by 50)]
200 cool down
*2500 total*