A:
600 warm up with fins (200 swim/100 kick, repeat)
6x100 @ 2:00 kick/drill/swim/free by 25 (IM order)
main set:
2x200 @ 3:10 (build)
:30 extra rest before: 200 FAST For Time! Then a 50 easy
4x100 @ 1:40 (descend 1-4)
:30 extra rest before: 100 FAST For Time! Then a 50 easy
8x50 @ :55 (descend 1-4, 5-8)
:30 extra rest before: 50 FAST For Time! Then a 100 easy
6x150 @ 2:10 pull smooth
200 cool down
*4200 Total*

B:
600 with fins (200 swim/100 kick, repeat)
8x50 @ 1:20 kick/drill by 25
main set:
2x150 @ 3:00 (build)
:30 extra rest before: 150 FAST For Time! Then a 50 easy
4x100 @ 2:00 (descend 1-4)
:30 extra rest before: 100 FAST For Time! Then a 50 easy
8x50 @ :60 (descend 1-4, 5-8)
:30 extra rest before: 50 FAST For Time! Then a 100 easy
5x100 @ 2:00 pull smooth
200 cool down
*3300 Total*

C:
400 with fins (150 swim/50 kick, repeat)
6x50 w/ :20 rest (kick/drill by 25)
main set:
2x100 w/:20 rest (build)
:30 extra rest before: 100 FAST! Then a 50 easy
4x50 w/:15 rest (descend 1-4)
:30 extra rest before: 100 FAST! Then a 50 easy
4x50 w/:15 rest (descend 1-4)
:30 extra rest before: 100 FAST! Then a 50 easy
4x100 w/ :45 rest (pull smooth)
100 cool down
*2100 Total*