A:
500 warm up
6x50 kick @ 1:00
6x50 drill @ :55
6x50 swim/build @ :50
300 pull @ 4:15
4x100 swim @ 1:25
extra :30 rest
300 pull @ 4:15
4x100 swim @ 1:20
extra :30 rest
300 pull @ 4:15
4x100 swim @ 1:15
extra :30 rest
12x50 swim @ :60 (4x: #1: 4 breaths only, #2: 3 breaths only, #3: 2 breaths only)
300 pull @ 4:15
4x100 swim @ 1:15 (or 1:10 if you can make it)
200 cool down
*5000 total*

B:
500 warm up
5x50 kick @ 1:15
5x50 drill @ 1:05
5x50 swim/build @ :60
200 pull @ 3:45
3x100 swim @ 1:55
extra :30 rest
200 pull @ 3:45
3x100 swim @ 1:50
extra :30 rest
200 pull @ 3:45
3x100 swim @ 1:45
extra :30 rest
9x50 swim @ 1:10 (3x: #1: 5 breaths only, #2: 4 breaths only, #3: 3 breaths only)
200 pull @ 3:45
3x100 swim @ 1:45 (or 1:40 if you can make it)
200 cool down
*3900 total*

C:
400 warm up
4x50 kick w/:15 seconds rest
4x50 drill w/:15 seconds rest
4x50 swim/build w/:15 seconds rest
3 x [200 pull w/:20 sec rest
2x100 swim w/:15 sec rest]
12x25 swim w/:30 sec rest (4x: #1: 4 breaths only, #2: 3 breaths only, #3: 2 breaths only)
100 cool down
*2600 total*