A:
200 swim/200 pull/200 kick/200 swim
6x200 @ 3:30 (100 kick strong, 100 swim)
3x300 pull @ 4:15 (easy 100, medium 100, fast 100)
100 easy
12x25 @ :30 (3x: 1 drill, 1 build, 1 drill, 1 FAST)
5x150 broken @ 3:00 (50 ALL OUT for TIME!, 100 easy)
600 w/ fins (50 kick/100 swim)
100 cool down
*4700 Total*

B:
200 swim/200 pull/200 kick/200 swim
6x150 @ 3:15 (50 kick strong, 100 swim)
3x200 pull @ 3:30 (descend by 50 in each 200)
100 easy
12x25 @ :40 (3x: 1 drill, 1 build, 1 drill, 1 FAST)
5x125 broken @ 3:00 (50 ALL OUT for TIME!, 75 easy)
450 w/ fins (50 kick/100 swim)
100 cool down
*3900 Total*

C:
100 swim/100 pull/100 kick/100 swim
6x100 w/:30 rest (50 kick strong, 50 swim)
3x200 pull w/:30 sec rest (descend by 50 in each 200)
12x25 w/:15 sec rest (3x: 1 drill, 1 build, 1 drill, 1 FAST)
5x100 broken @ 3:00 (50 ALL OUT for TIME!, 50 easy)
100 cool down
*2500 Total*