A:
200 swim/200 pull/200 kick/200 swim warm up
10x75 @ 1:30 (kick/drill/swim by 25)
10x25 @ :30 (odds: head-up swim, evens: FAST!)
400 swim (neg split)
:30 sec rest
400 pull (neg split)
5x200 @ 3:00 (100 easy/100 fast)
6x100 @ 1:45 (descend 1-3, 4-6)
200 cool down
*4400 Total*

B:
200 swim/200 pull/200 kick/200 swim warm up
8x75 @ 2:00 (kick/drill/swim by 25)
8x25 @ :40 (odds: head-up swim, evens: FAST!)
300 swim (neg split)
:30 sec rest
300 pull (neg split)
5x150 @ 3:00 (75 easy/75 fast)
6x75 @ 1:45 (descend 1-3, 4-6)
200 cool down
*3600 Total*

C:
100 swim/100 pull/100 kick/100 swim warm up
4x75 @ 2:00 (kick/drill/swim by 25)
4x25 @ :40 (odds: head-up swim, evens: FAST!)
200 swim (neg split)
:30 sec rest
200 pull (neg split)
5x100 w/:30 (50 easy/50 fast)
6x50 @ 1:45 (descend 1-3, 4-6)
100 cool down
*2100 Total*