A:
800 warm up (200 swim/200 kick/200 pull/200 swim)
6x50 stick drill @ :55
4x300 swim @ 4:15 (descend by 100)
6x50 stick drill @ :55
4x300 pull @ 4:00 (descend by 100)
12x50 IM switch @ :55
200 cool down
*4600 total*

B:
800 warm up (200 swim/200 kick/200 pull/200 swim)
6x50 stick drill @ 1:05
3x300 swim @ 5:30 (descend by 100)
6x50 stick drill @ 1:05
3x300 pull @ 5:30 (descend by 100)
6x50 stick drill @ 1:05
100 cool down
*3600 total*

C:
800 warm up (200 swim/200 kick/200 pull/200 swim)
4x50 stick drill w/:10 rest
3x150 swim w/:20 rest (descend by 50)
4x50 stick drill w/:10 rest
3x150 pull w/:20 rest (descend by 50)
4x50 stick drill w/:10 rest
100 cool down
*2400 total*