A:
600 NO walls/400 Pull/200 Kick
3 x [200 pull @ 2:45
     2x150 swim @ 2:15 (50 easy/100 FAST!)
     3x100 IM @ 1:45 (descend 1-3)
     4x50 kick @ 1:15 (all FAST!)
300 cool down
*4500 total*

B:
500 NO walls/400 Pull/200 Kick
3 x [200 pull @ 3:45
     2x150 swim @ 3:00 (50 easy/100 FAST!)
     4x50 kick @ 1:30 (all FAST!)
300 cool down
*3500 total*

C:
400 NO walls/300 Pull/100 Kick
2 x [200 pull w/:20 rest
     2x150 swim w/:20 rest (50 easy/100 FAST!)
     4x50 kick w/:15 rest (25 FAST!/25 easy)
200 cool down
*2400 total*