A:
400 Choice/300 Pull/200 IM/100 Kick
4 x [2x200 @ 2:40 (1 FAST!, 1 easy)
     3x100 @ 1:20 (2 FAST!, 1 easy)
     4x50 Fast @ :45 (3 FAST!, 1 easy)
     100 backstroke easy/recovery]
*swim rounds #1 & 3; pull round #2; w/fins round #4
200 choice cool down
*5200 Total*

B:
400 Choice/300 Pull/200 non-free/100 Kick
3 x [2x200 @ 4:00 (1 FAST!, 1 easy)
     3x100 @ 2:00 (2 FAST!, 1 easy)
     4x50 Fast @ :60 (3 FAST!, 1 easy)
     100 swim easy/recovery]
*swim round #1; pull round #2; w/fins round #3
200 choice cool down
*4200 Total*

C:
300 Choice/200 Pull/100 non-free/100 Kick
2 x [2x200 w/:30 rest (1 FAST!, 1 easy)
     3x100 @ w/:20 rest (2 FAST!, 1 easy)
     4x50 Fast w/:15 rest (3 FAST!, 1 easy)
     100 swim easy/recovery]
*swim round #1; pull round #2
200 choice cool down
*2900 total*