A:
10 minute 'your-choice' warm up
12x50 @ :55 (odds: kick/swim by 25, evens: drill/swim by 25)
4x300 pull @ 4:15
8x150 swim @ 2:30 (descend 1-4, 5-8)
100 easy recovery
12x100 @ 1:50 (50 strong kick/50 swim)
200 cool down
*5100 Total*

B:
10 minute 'your-choice' warm up
8x50 @ 1:10 (odds: kick/swim by 25, evens: drill/swim by 25)
4x200 pull @ 3:45
6x150 swim @ 3:00 (descend 1-3,4-6)
50 easy recovery
8x100 @ 2:30 (50 strong kick/50 swim)
200 cool down
*3700 Total*

C:
10 minute 'your-choice' warm up
8x50 w/:15 sec rest (odds: kick/swim by 25, evens: drill/swim by 25)
3x200 pull w/:30 sec rest
4x150 swim w/:30 sec rest (descend 1-4)
50 easy recovery
4x100 w/:30 rest (50 strong kick/50 swim)
100 cool down
*2600 Total*