A:
500 warm up
400 IM (kick/drill/swim/free by 25)
8x25 @ :30 (3 breaths, 2 breaths, 1, 0, repeat)
3x300 pull @ 4:30 (descend by 100)
5x200 @ 3:20 (100 IM/100 free)
3x300 @ 5:00 (100 swim/50 kick, repeat)
4x200 @ 3:00 (ascend time 1-4)
200 cool down
*4900 Total*

B:
500 warm up
300 (kick/drill/swim by 25)
8x25 @ :40 (4 breaths, 3 breaths, 2, 1, repeat)
3x200 pull @ 3:30 (descend by 50)
5x150 @ 3:20 (free/non-free/free by 50)
6x100 @ 2:00 (ascend time 1-3,4-6)
4x150 @ 3:15 (50 kick/100 swim)
200 cool down
*3700 Total*

C:
400 warm up
300 (kick/drill/swim by 25)
6x25 w/:15 rest (breathing every 5 or 7 strokes)
3x200 pull w/:30 rest (descend by 50)
4x150 w/:20 rest (free/non-free/free by 50)
4x150 w/:20 rest (50 kick/100 swim)
100 cool down
*2700 Total*