A:

w/fins: 500 swim, 300 kick

3 x [4x50 drill or non-free @ :55

4x150 swim @ 2:10]

6x100 pull @ 1:30 (descend 1-3, 4-6)

8x50 swim @ :55 (odds: easy, evens: build to 100%)

200 cool down

*4400 total*

B:

w/fins: 400 swim, 200 kick

3 x [4x50 drill or non-free/free by 25 @ 1:05

4x150 swim @ 2:45]

6x50 swim @ 1:10 (odds: easy, evens: build to 100%)
200 cool down

*3500 total*

C:

w/fins: 300 swim, 200 kick

3 x [3x50 drill w/:10 rest

3x150 swim w/:20 rest]

100 cool down

*2400 total*