A:
5x200 w/:20 rest (100 swim/50 kick/50 non-free)
5x200 @ 3:00 (100 IM/100 free)
5x200 pull @ 2:50 (3/5/3/5 by 50)
5x200 swim @ 2:50 (negative split @ 100)
5x200 w/:20 rest (100 swim/50 underwater recovery/50 kick)
*5000 Total*

B:
5x200 w/:20 rest (100 swim/50 kick/50 non-free)
5x200 pull @ 3:45 (3/5/3/5 by 50)
5x200 swim @ 3:45 (negative split @ 100)
5x100 w/:15 rest (50 underwater-recovery/50 swim)
5x50 @ :60 (easy cool down)
*3750 Total*

C:
4x200 w/:20 rest (100 swim/50 kick/50 non-free)
4x200 pull w/:20 rest (3/5/3/5 by 50)
4x200 swim w/:20 rest (negative split @ 100)
4x100 w/:15 rest (50 underwater-recovery/50 swim)
*2800 Total*