A:
200 swim/100 kick/200 swim/100 kick
4x150 @ 2:40 (50 kick/50 drill/50 swim)
3x250 @ 3:30 (descend 1-3)
250 easy pull (buoy only)
1x500 FOR TIME!!
100 easy recovery
250 easy pull (buoy only)
3x250 @ 3:30 (descend 1-3)
250 easy pull (buoy only)
600 cool down (50 kick/50 drill/50 swim x 4 in IM order)
*4600 Total*

B:
200 swim/100 kick/200 swim/100 kick
3x150 @ 3:30 (50 kick/50 drill/50 swim)
3x200 @ 3:45 (descend 1-3)
200 easy pull (buoy only)
1x500 FOR TIME!!
100 easy recovery
3x200 @ 3:45 (descend 1-3)
200 easy pull (buoy only)
300 cool down (50 kick/100swim x 2)
*3500 Total*

C:
200 swim/100 kick
3x150 w/:30 rest (50 kick/50 drill/50 swim)
3x150 w/:20 rest (descend 1-3)
150 easy pull (buoy only)
1x400 FOR TIME!!
50 easy recovery
3x150 w/:20 rest (descend 1-3)
150 easy pull (buoy only)
100 cool down
*2500 Total*