A:
400 swim
300 pull
200 kick
100 IM
4x200 pull @ 3:00
4x100 swim @ 1:30
4x50 kick @ :60
3x200 pull @ 2:50
3x100 swim @ 1:25
3x50 kick @ :55
2x200 pull @ 2:40
2x100 swim @ 1:20
2x50 kick @ :50
8x50 w/stick (no-cheat-catch-up) @ :60
200 cool down
*4700 Total*

B:
400 swim
300 pull
200 kick
100 IM
3x200 pull @ 3:40
3x100 swim @ 1:50
3x50 kick @ 1:10
2x200 pull @ 3:30
2x100 swim @ 1:45
2x50 kick @ :60
10x50 w/stick (no-cheat-catch-up) @ 1:05
200 cool down
*3400 Total*

C:
300 swim
200 pull
100 kick
3x200 pull w/:60 rest
3x100 swim w/:45 rest
3x50 kick @ w/:30 rest
8x50 w/stick (no-cheat-catch-up) w/:30 rest
100 cool down
*2200 Total*