A:
200 swim/200 pull/200 kick/200 swim
12x25 @ :30 (fist drill)
4x200 pull @ 3:00 (descend 1-4)
12x25 @ :30 (2 easy, 1 FAST)
10x75 @ 1:30 (1 easy, 1 FAST!!!)
100 easy
10x25 @ :45 kick (1 easy, 1 FAST!!!)
100 easy
9x50 @ :55 (25 free, 25 IM order)
400 w/fins (50 kick/50 swim)
100 easy
*4500 Total*

B:
200 swim/200 pull/200 kick/200 swim
10x25 @ :40 (fist drill)
3x200 pull @ 4:00 (descend 1-3)
10x25 @ :40 (2 easy, 1 FAST)
10x50 @ 1:30 (1 easy, 1 FAST!!!)
100 easy
10x25 @ :50 kick (1 easy, 1 FAST!!!)
100 easy
9x50 @ :55 (25 free, 25 non free)
400 w/fins (50 kick/50 swim)
100 easy
*3300 Total*

C:
100 swim/100 pull/100 kick/100 swim
8x25 w/:20 rest (fist drill)
3x100 pull w/:45 sec rest (descend 1-3)
8x25 w/:20 sec rest (2 easy, 1 build)
8x50 w/:60 sec rest (1 easy, 1 FAST!!!)
100 easy
8x25 w/:30 sec rest kick (1 easy, 1 FAST!!!)
100 easy
8x50 w/:20 sec rest (25 free, 25 non free)
100 easy
*2400 Total*