A:
800 warm up (200 swim/200 pull/200 kick/200 swim)
8x50 @:55 (IM switch)
2 x [400 pull @ 5:30
     3x150 swim @ 2:05 (descend 1-3)
     50 easy/recovery]
21x50 (2 kick FAST @ :60, 2 drill @ :50,2 swim FAST @:40, 1 easy @ :60, repeat)
400 cool down (50 kick/50 sailboat drill/100 swim, repeat)
*4450 Total*

B:
800 warm up (200 swim/200 pull/200 kick/200 swim)
6x50 @ 1:05 (25 drill/25 swim)
2 x [300 pull w/:30 rest
     3x100 swim @ 1:50 (descend 1-3)
     50 easy/recovery]
14x50 (2 kick FAST @ 1:10, 2 drill @ :60, 2 swim FAST @:50, 1 easy @ 1:10, repeat)
400 cool down (50 kick/50 sailboat drill/100 swim, repeat)
*3500 Total*

C:
600 warm up (200 swim/200 pull/200 kick)
6x50 @ 1:05 (25 drill/25 swim)
2 x [300 pull w/:30 rest
     3x100 swim w/:15 rest (descend 1-3)
     50 easy/recovery]
200 cool down (50 kick/50 sailboat drill/100 swim)
*2400 Total*