A:
600 warm up (100 swim/50 non-free)
12x50 (2 @ :60 kick/drill, 2 @ :50 swim/build, repeat)
4x300 @ 4:30 (100 free/100 IM/100 free)
8x125 pull (4 @ 1:50, 4 @ 1:40)
3x400 w/:20 rest (100 FAST!, 300 No Walls)
300 cool down (50 Frog/100 swim, repeat)
*4900 Total*

B:
600 warm up (100 swim/50 non-free)
12x50 (2 @ 1:10 kick/drill, 2 @ :60 swim/build, repeat)
3x300 @ 5:30 (25 Tarzan drill/125 swim, repeat)
6x125 pull (3 @ 2:10, 4 @ 2:00)
2x400 w/:30 rest (100 FAST!, 300 No Walls)
150 cool down (50 Frog/100 swim)
*3800 Total*

C:
600 warm up (100 swim/50 non-free)
4x50 w/:10 rest (kick/drill by 25)
4x50 w/:10 rest (swim/build by 25)
3x300 w/:30 rest (25 Tarzan drill/125 swim, repeat)
4x125 pull w/:15 rest
400 w/No Walls
*2800 Total*