A:
500 choice swim
400 pull
300 kick w/fins
200 IM (drill/swim by 25)
9x150 @ 2:05 (Rotating FAST 50)
12x50 @ :55 (IM Switch)
3x300 pull @ 4:00 (3/5/7 breathing pattern by 50)
450 cool down (50 kick/50 choice/50 free)
*4700 total*

B:
500 choice swim
400 pull
300 kick w/fins
200 (free/non-free by 25)
6x150 @ 2:45 (Rotating FAST 50)
8x50 @ 1:05 (free/non-free by 25)
3x200 pull @ 3:30 (3/5 breathing pattern by 50)
450 cool down (50 kick/50 choice/50 free)
*3700 total*

C:
400 choice swim
300 pull
200 kick w/fins
100 (free/non-free by 25)
4x150 w/:20 rest (Rotating FAST 50)
3x200 pull w/:20 rest (3/5 breathing pattern by 50)
300 cool down (50 kick/50 choice/50 free)
*2500 total*