A:
600 warm up (200 swim/100 kick, repeat)
4x50 @ :55 (descend stroke count)
4x50 @ :60 (kick/swim by 25)
4x50 @ :50 (descend time 1-4)
4 x [300 pull @ 4:15
      3x100 swim @ 1:20
      extra :30 rest]
4x150 @ 2:30 (100 free/50 non-free)
200 choice cool down
*4400 Total*

B:
600 warm up (200 swim/100 kick, repeat)
4x50 @ 1:05 (descend stroke count)
4x50 @ 1:10 (kick/swim by 25)
4x50 @ :60 (descend time 1-4)
3 x [300 pull @ 5:30
      3x100 swim @ 1:50
      extra :30 rest]
2x150 @ 3:15 (100 free/50 non-free)
200 choice cool down
*3500 Total*

C:
600 warm up (200 swim/100 kick, repeat)
4x50 w/:10 rest (descend stroke count)
4x50 w/:10 rest (kick/swim by 25)
4x50  w/:10 rest (descend time 1-4)
2 x [300 pull w/:30 rest
      3x100 swim w/:10 rest
      extra :30 rest]
100 choice cool down
*2500 Total*