A:
400 swim
300 pull
200 kick
100 drill
10x50 @ :50 (1 w/stick, 1 swim)
400 pull @ 5:20
300 pull @ 4:00
200 pull @ 2:40
100 pull @ 1:20
6x75 @ 1:05 (3/5/7 breathing pattern)
400 swim w/fins @ 5:20 (kick every 4th 25)
300 swim w/fins @ 4:00 (kick every 4th 25)
200 swim w/fins @ 2:40 (kick every 4th 25)
100 swim w/fins @ 1:20 (kick every 4th 25)
20x25 (2: underwater recovery w/arms @ :40, 2: swim build @ :30)
200 cool down
*4700 Total*

B:
400 swim
300 pull
200 kick
100 drill
10x50 @ :60 (1 w/stick, 1 swim)
300 pull w/:20 sec rest
200 pull w/:20 sec rest
100 pull w/:20 sec rest
6x75 @ 1:20 (3/5/7 breathing pattern)
300 swim w/fins w/:20 sec rest (kick every 4th 25)
200 swim w/fins w/:20 sec rest (kick every 4th 25)
100 swim w/fins w/:20 sec rest (kick every 4th 25)
16x25 (2: underwater recovery w/arms @ :45, 2: swim build @ :45)
200 cool down
*3800 Total*

C:
400 swim
300 pull
200 kick
100 drill
6x50 w/:20 rest (1 w/stick, 1 swim)
300 pull w/:20 sec rest
6x75 w/:20 rest (3/5/7 breathing pattern)
300 swim w/fins w/:20 sec rest (kick every 4th 25)
100 cool down
*2500 Total*