A:
900 warm up (3x: 200 swim/50 kick/50 drill)
12x25 @ :30 (2 drill, 1 build)
1x500 pull medium effort (get your time)
6x50 @ :45 swim (strong effort)
1x500 pull (faster than first 500)
4x75 @ 1:00 swim (strong effort)
1x500 pull (faster than second 500)
3x100 @ 1:20 swim (strong effort)
1x500 pull (FAST!)
4x150 @ 2:30 (50 free/50 non-free/50 free)
100 cool down
*4800 Total*

B:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x25 @ :40 (2 drill, 1 build)
1x400 pull medium effort (get your time)
6x50 @ :55 swim (strong effort)
1x400 pull (faster than first 400)
4x75 @ 1:20 swim (strong effort)
1x400 pull (faster than second 400)
3x100 @ 1:50 swim (strong effort)
1x400 pull (FAST!)
200 cool down
*3600 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x25 w/:15 rest (2 drill, 1 build)
1x300 pull medium effort (get your time)
6x50 w/:20 rest swim (strong effort)
1x300 pull (faster than first 300)
4x75 w/:30 rest swim (strong effort)
1x300 pull (FAST!)
100 cool down
*2500 Total*