A:
200 swim/200 kick/200 pull/200 swim
12x25 @ :30 (2 drill, 1 build)
9x75 (1 fast/1ez/2fast/1ez/3 fast/1ez...fast @ :55, ez @ 1:30)
400 pull (3/5 breathing pattern by 50)
14x50 (1 fast/1ez/2fast/1ez/3 fast/1ez/4fast/1ez...fast @ :40, ez @ 1:10)
400 pull (3/5 breathing pattern by 50)
20x25 (1 fast/1ez/2fast/1ez/3 fast/1ez/4fast/1ez/5fast/1ez...fast @ :20, ez @ :40)
400 pull (3/5 breathing pattern by 50)
2x 50 ALL OUT @ 2:00
200 cool down
*4400 Total*

B:
200 swim/200 kick/200 pull/200 swim
12x25 @ :40 (2 drill, 1 build)
9x75 (1 fast/1ez/2fast/1ez/3 fast/1ez...fast @ 1:15, ez @ 2:00)
250 pull (3/5 breathing pattern by 25)
9x50 (1 fast/1ez/2fast/1ez/3 fast/1ez...fast @ :50, ez @ 1:30)
250 pull (3/5 breathing pattern by 25)
14x25 (1 fast/1ez/2fast/1ez/3 fast/1ez/4fast/1ez...fast @ :30, ez @ :45)
250 pull (3/5 breathing pattern by 25)
200 cool down
*3500 Total*

C:
200 swim/200 kick/200 pull/200 swim
12x25 w/:15 rest (2 drill, 1 build)
9x50 (1 fast/1ez/2fast/1ez/3 fast/1ez...fast w/:10 rest, ez w/:30 rest)
200 pull (3/5 breathing pattern by 25)
9x50 (1 fast/1ez/2fast/1ez/3 fast/1ez...fast w/:10 rest, ez w/:30 rest)
200 pull (3/5 breathing pattern by 25)
100 cool down
*2500 Total*