A:

300 choice warm up
15x50  3x(2 kick @ 1:00, 2 drill @ :55, 1 swim @ :50)
3 x [400 pull @ 5:30
      4x100 swim @ 1:20
       :30 sec extra rest]
20x50 swim (5@ :50, 5@ :40, 5@ :50, 5 @ :40)
200 cool down

*4700 Total*

B:
200 warm up
15x50  3x(2 kick @ 1:10, 2 drill @ 1:05, 1 swim @ :55)
3 x [300 pull @ 5:15
       3x100 swim @ 1:50
       :30 sec extra rest]
12x50  swim (3 @ :60, 3 @ :50, 3 @ :60, 3 @ :50)
100 cool down
*3600 Total*

C:

200 warm up
10x50 w/:20 sec rest   2x(2 kick, 2 drill, 1 swim)
3 x [200 pull w/:20 sec rest
        2x100 swim w/:10 sec rest
       :30 sec extra rest]
12x50 w/:15 rest   3x(2 drill, 1 swim, 1 FAST)
100 cool down
*2600 Total*