A:
400 swim
300 pull (buoy only)
200 drill (mix it up)
100 kick
8x75 @ 1:30 (kick/drill/swim by 25, reverse IM order)
10x125 (odds: free @ 1:45; evens: 25 free/100 IM @ 2:15)
200 easy IM (25 drill/25 swim)
3 x [300 pull @ 4:30
200 free swim @ 3:00 (descend times 1-3)
100 IM FAST @ 2:00]
200 cool down
*5000 Total*

B:
400 swim
300 pull (buoy only)
200 drill (mix it up)
100 kick
6x75 @ 2:00 (kick/drill/swim by 25)
6x125 @ 2:30 (steady free swim)
200 recovery swim (25 drill/25 swim)
2 x [300 pull @ 5:30
200 swim @ 4:00 (descend times 1-2)
100 FAST @ 2:30]
200 cool down
*3800 Total*

C:
300 swim
200 drill (mix it up)
100 kick
7x75 w/:30 sec rest (kick/drill/swim by 25)
7x125 w/:60 rest (steady free swim, good effort)
2x200 pull w/:60 rest
100 cool down
*2500 Total*