A:
3x500 warm up (#1 swim, #2 pull, #3 50 swim/50 kick)
6x150 pull @ 2:20 (50 shark drill/100 build)
500 swim (5 Pop Ups, 100 swim, repeat)
8x50 w/:10 rest (25 Frog/25 sailboat drill)
5x100 swim @ 1:30 (descend 1-5)
8x25 w/fins w/:15 rest (underwater kick)
300 cool down
*4300 total*

B:
3x500 warm up (#1 swim, #2 pull, #3 50 swim/50 kick)
4x150 pull @ 3:00 (50 shark drill/100 build)
400 swim (5 Pop Ups, 100 swim, repeat)
6x50 w/:10 rest (25 Frog/25 sailboat drill)
4x100 swim @ 2:00 (descend 1-4)
6x25 w/fins w/:15 rest (underwater kick)
200 cool down
*3550 total*

C:
3x300 warm up (#1 swim, #2 pull, #3 50 swim/50 kick)
4x100 pull w/:15 rest (50 shark drill/50 build)
400 swim (5 Pop Ups, 100 swim, repeat)
4x50 w/:10 rest (25 Frog/25 sailboat drill)
3x100 swim w/:20 (descend 1-3)
4x25 w/fins w/:20 rest (underwater kick)
100 cool down
*2400 total*