A:
6x150 @ 2:30 (100 Swim/50 Kick)
12x25 @ :30 (1 Drill/1 Underwater kick/1 FAST!, repeat)
3 x [2x200 (1 FAST!/1 ez) @ 3:00
      3x100 (2 FAST!/1 ez) @ 1:30
      4x50 (3 FAST!/1 ez) @ :50
      (round #1: Swim, #2: Pull, #3: Swim)]
300 pull (25 back/75 free)
100 cool down
*4300 total*

B:
6x150 @ 3:15 (100 Swim/50 Kick)
12x25 @ :40 (1 Drill/1 Underwater kick/1 FAST!, repeat)
2 x [2x200 (1 FAST!/1 ez) @ 4:00
      3x100 (2 FAST!/1 ez) @ 1:55
      4x50 (3 FAST!/1 ez) @ :60
      (round #1: Swim, #2: Pull)]
300 pull (25 back/75 free)
100 cool down
*3400 total*

C:
4x150 w/:15 rest (100 Swim/50 Kick)
6x25 @ w/:10 rest (1 Drill/1 Underwater kick/1 FAST!, repeat)
2 x [2x150 (1 FAST!/1 ez) w/:30 rest
      3x100 (2 FAST!/1 ez) w/:20 rest
      4x50 (3 FAST!/1 ez) w/:10 rest
      (round #1: Swim, #2: Pull)]
100 cool down
*2450 total*