A:
2x(200 swim/50 kick)
6:00 kick (:30 FAST!/:20 easy, repeat)
600 pull (100 swim/50 Shark Drill, repeat)
6 x [100 pull FAST @ 1:15
      50 pull easy @ :60]
6 x [100 swim FAST @ 1:15
      50 swim easy @ :60]
300 (100 IM/50 Tarzan drill, repeat)
8x50 w/fins @ :60 (odds: 25 underwater kick/25 swim, evens: 25 SPRINT/25 easy)
300 (100 IM/50 choice drill, repeat)
100 easy swim
*4300 total*

B:
2x(200 swim/50 kick)
6:00 kick (:30 FAST!/:20 easy, repeat)
600 pull (100 swim/50 Shark Drill, repeat)
5 x [100 pull FAST @ 1:45
      50 pull easy @ 1:20]
5 x [100 swim FAST @ 1:45
      50 swim easy @ 1:20]
300 (100 free/50 non-free, repeat)
100 easy swim
*3300 total*

C:
2x(200 swim/50 kick)
6:00 kick (:30 FAST!/:20 easy, repeat)
300 pull (100 swim/50 Shark Drill, repeat)
3 x [100 pull FAST w/:10 rest
      50 pull easy w/:30 rest]
3 x [100 swim FAST w/:10 rest
      50 swim easy w/:30 rest]
300 (100 free/50 non-free, repeat)
100 easy swim
*2300 total*