A:
200 swim/200 pull/200 kick/200 swim
4x300 @ 5:00 (100 IM/50 free, repeat)
6x200 pull @ 2:50 (descend 1-3, 4-6)
4x300 @ 6:00 (50 kick/100 swim, repeat)
300 cool down (50 Frog/100 swim, repeat)
*4700 total*

B:
200 swim/200 pull/200 kick/200 swim
3x300 w/:30 rest (100 free/50 non-free, repeat)
6x150 pull @ 2:45 (descend 1-3, 4-6)
3x300 w/:30 rest (50 kick/100 swim, repeat)
300 cool down (50 Frog/100 swim, repeat)
*3800 total*

C:
200 swim/200 pull/200 kick/200 swim
3x300 w/:30 rest (100 free/50 non-free, repeat)
6x150 pull w/:20 rest (descend 1-3, 4-6)
100 cool down
*2700 total*