A:
10 min Choice Swim
5 min Kick (:20 hard/:40 easy)
300 Pull (3/5 breathing pattern by 50)
8x75 @ 1:15 (IM order: 50 Drill/25 Swim)
6 x [4x25 Drill @ :30
      50 Build @ :50
      100 RACE! @ 1:20]
3x300 pull @ 4:15 (descend 1-3)
6x75 @ 1:15 (50 drill/25 dolphin kick on back)
*4450 total*

B:
10 min Choice Swim
5 min Kick (:20 hard/:40 easy)
300 Pull (3/5 breathing pattern by 50)
6x75 @ 1:30 (25 non-free/50 free)
4 x [4x25 Drill @ :40
      50 Build @ :60
      100 RACE! @ 1:50]
3x200 pull @ 3:45 (descend 1-3)
6x75 @ 1:45 (25 swim/25 drill/25 dolphin kick on back)
*3400 total*

C:
10 min Choice Swim
5 min Kick (:20 hard/:40 easy)
300 Pull (3/5 breathing pattern by 50)
4x75 w/:20 rest (25 non-free/50 free)
4 x [4x25 Drill w/:10 rest
      50 Build w/:10 rest
      100 RACE! w/:20 rest]
4x75 w/:15 rest (25 swim/25 drill/25 dolphin kick on back)
*2400 total*