A:
500 choice
4x150 @ 2:45 (kick/drill/swim by 50)
6x100 @ 1:30 (25 FAST Tarzan Drill/75 smooth swim)
12x125 @ 2:00 3x(2 as fr/fly/bk/br/fr; 2 as swim w/10 pop-ups)
15x50 pull (5 @ :50, 5 @ :45, 5 @ :40)
300 cool down (50 kick/100 swim, repeat)
*4200 Total*

B:
500 choice
4x150 @ 3:30 (kick/drill/swim by 50)
5x100 @ 2:00 (25 FAST Tarzan Drill/75 smooth swim)
8x125 @ 2:30 swim w/10 pop-ups
8x50 pull @ :50
300 cool down (50 kick/100 swim, repeat)
*3300 Total*
C:
400 choice
4x150 w/:30 rest (kick/drill/swim by 50)
4x100 w/:20 rest (25 FAST Tarzan Drill/75 smooth swim)
4x125 swim w/10 pop-ups w/:20 rest
6x50 pull w/:10 rest
200 cool down (50 kick/50 swim, repeat)
*2400 Total*