A:
500 warm up
6x75 @ 1:20 (25 right arm/25 left arm/25 swim)
100, 200, 300, 400 swim @ 1:25 per 100
400, 300, 200, 100 pull @ 1:20 per 100
300, 200, 100 swim @ 1:20 per 100
100, 200, 300 pull @ 1:15 per 100
6x150 @ 2:20 (50 kick/100 swim)
200 cool down
*4800 Total*

B:
500 warm up
6x75 @ 1:45 (25 right arm/25 left arm/25 swim)
100, 200, 300, 400 swim @ 1:50 per 100
400, 300, 200, 100 pull @ 1:45 per 100
6x150 @ 2:20 (50 kick/100 swim)
200 cool down
*3600 Total*

C:
400 warm up
4x75 w/:15 rest (25 right arm/25 left arm/25 swim)
100, 200, 300 swim w/:15 rest between each
300, 200, 100 pull w/:15 rest between each
4x150 w/:20 rest (50 kick/100 swim)
100 cool down
*2600 Total*