A:
600 (200 swim/100 kick, repeat)
400 pull w/buoy only (50 Shark Drill/150 pull)
4x75 @ 1:15 (25 IM order/50 free build)
4x75 @ 1:00 (descend 1-4)
4x50 @ :50 (25 drill/25 build)
4x50 @ :40 (all strong)
8x25 @ :30 swim (FAST!)
600 pull (NO Walls)
6x125 @ 1:50 (25 Kick/100 Swim)
400 pull (NO walls)
200 cool down
*4150 total*

B:
600 (200 swim/100 kick, repeat)
400 pull w/buoy only (50 Shark Drill/150 pull)
4x75 @ 1:40 (25 non-free/50 free build)
4x75 @ 1:20 (descend 1-4)
4x50 @ :60 (25 drill/25 build)
4x50 @ :50 (all strong)
8x25 @ :40 swim (FAST!)
400 pull (NO Walls)
4x100 @ 2:20 (25 Kick/75 Swim)
400 pull (NO walls)
100 cool down
*3500 total*

C:
600 (200 swim/100 kick, repeat)
200 pull w/buoy only (50 Shark Drill/150 pull)
4x75 w/:15 rest (25 non-free/50 free build)
4x75 w/:15 rest (descend 1-4)
4x25 w/:20 rest swim (FAST!)
400 pull (NO walls)
100 cool down
*2400 total*