A:
400 swim/400 pull/200 Kick
12x25 @:30 (1 Tarzan/1 Cork Screw/1 swim)
6x50 @ :55 (25 Shark Drill/25 Kick)
6x75 @ 1:10 (25 Drill/50 Build)
400 IM (50 Kick/25 Drill/25 Swim)
6x150 @ 2:10 (100 with pull buoy/50 swim)
6x75 @ 1:20 (25 Kick/50 Build)
8x25 Fins @ :30 (25 underwater/25 swim)
300 Cool Down
*4300 total*

B:
400 swim/400 pull/200 Kick
12x25 @:45 (1 Tarzan/1 Cork Screw/1 swim)
6x50 @ 1:20 (25 Shark Drill/25 Kick)
6x75 @ 1:45 (25 Drill/50 Build)
4x150 @ 3:00 (100 with pull buoy/50 swim)
6x75 @ 2:00 (25 Kick/50 Build)
8x25 Fins @ :40 (25 underwater/25 swim)
200 Cool Down
*3500 total*

C:
300 swim/300 pull/100 Kick
6x50 w/:20 rest (25 Shark Drill/25 Kick)
6x75 w/:15 rest (25 Drill/50 Build)
4x150 pull w/:30 rest
4x75 w/:30 rest (25 Kick/50 Build)
150 Cool Down
*2500 total*