A:
400 swim
300 pull
200 kick
100 IM drill
8x100 free swim (4 @ 1:30, 4 @ 1:20)
8x100 IM swim (4 @ 1:50, 4 @ 1:40)
8x100 pull (4 @ 1:25, 4 @ 1:20)
8x100 free swim (4 @ 1:20, 4 @ 1:15)
200 cool down
*4400 Total*

B:
400 swim
300 pull
200 kick
100 drill
8x100 free swim (4 @ 1:55, 4 @ 1:45)
8x100 pull (4 @ 1:50, 4 @ 1:40)
8x100 free swim (4 @ 1:45, 4 @ 1:35)
200 cool down
*3600 Total*

C:
400 swim
300 pull
200 kick
100 drill
5x100 free swim w/:20 sec rest
5x100 pull w/:20 sec rest
5x100 with fins w/ :20 sec rest
100 cool down
*2600 Total*