A:
400 swim
300 pull
200 kick
100 IM
6x100 swim (2@ 1:40, 2@ 1:30, 2@ 1:20)
6x50 @ :55 THIRDS (#1 - first 1/3 of 50y is fast, remainder is easy; #2 - second 1/3 of 50y is fast; #3 - final 1/3 of 50y is fast; repeat)
100 easy
Main Set:
1500 FOR TIME!!!! (strong swim, pace yourself, descend by 500s)
100 easy recovery
4x50 pull @ :45
4x150 pull @ 2:05
200 cool down
*4600 Total*

A:
400 swim
300 pull
200 kick
100 choice
5x100 swim (3@ 2:00, 2@ 1:45)
4x50 @ :60 QUARTERS (#1 - first 1/4 of 50y is fast, remainder is easy; #2 - second 1/4 of 50y is fast, remainder is easy, etc.)
100 easy
Main Set:
1000 FOR TIME!!!! (strong swim, pace yourself, descend by 250s)
100 easy recovery
4x50 pull @ :60
4x100 pull @ 1:50
100 cool down
*3600 Total*

A:
300 swim
200 pull
100 kick
4x100 swim w/ :60 QUARTERS (#1 - first 25 is fast, remainder is easy; #2 - second 25 is fast, remainder is easy, etc.)
100 easy
Main Set:
500 FOR TIME!!!! (strong swim, pace yourself, descend by 100s)
100 easy recovery
4x50 pull w/ :30
4x100 pull w/:60
4x25 w/:30 rest (1 easy, 1 fast, repeat)
100 cool down
*2500 Total*