A:
1200 warm up (swim/kick/pull/IM/No Walls/swim by 200)
11x50 @ :55 (odds: 25 Fast/25 easy, evens: 25 non-free/25 free)
10x25 @ :30 (dolphin kick on your back)
9x50 @ 1:05 (4/3/2 breaths per 50, repeat)
8x25 @ :30 (kick hard on the wall between intervals)
7x100 pull @ 1:25 (descend 1-7)
6x75 @1:20 (fly/back/breast by 25)
5x50 swim @ :55 (5 Pop-Ups at opposite end of the pool)
4x100 w/fins @ 1:20 (50 kick/50 swim)
3x50 @ :60 (kick underwater as far as possible, swim the remainder)
2x150 w/:15 rest (50 Frog/100 swim)
1x100 cool down
*5000 Total*

B:
800 warm up (swim/kick/pull/No Walls by 200)
8x50 @ 1:05 (odds: 25 Fast/25 easy, evens: 25 non-free/25 free)
8x25 @ :40 (kick on your back)
8x50 @ 1:05 (3/5/7/9 breathing pattern per 50, repeat)
8x25 @ :40 (kick hard on the wall between intervals)
6x100 pull @ 1:50 (descend 1-6)
6x75 @ 1:30 (free/non-free/free by 25)
6x50 swim @ 1:05 (5 Pop-Ups at opposite end of the pool)
300 cool down (50 Frog/100 swim, repeat)
*3600 Total*

C:
800 warm up (swim/kick/pull/No Walls by 200)
6x50 w/:10 rest (odds: 25 Fast/25 easy, evens: 25 non-free/25 free)
6x25 w/:15 rest (kick on your back)
6x50 w/:15 rest (3/5/7 breathing pattern per 50, repeat)
5x100 pull w/:20 rest (descend 1-5)
4x75 w/:15 rest (free/non-free/free by 25)
4x50 swim w/:10 rest (5 Pop-Ups at opposite end of the pool)
150 cool down (50 Frog/100 swim)
*2600 Total*