A:
600 (100 swim/50 kick)
600 Pull (breathe every 3/5/7 by 100)
3x200 @ 3:00 (descend 1-3)
400 w/Fins (No Walls)
3x200 @ 2:50 (descend 1-3)
300 w/Fins (No Walls)
3x200 Pull @ 2:40 (descend 1-3)
200 w/Fins (No Walls)
400 cool down (200 IM/200 Choice)
*4300 total*

B:
600 (100 swim/50 kick)
600 Pull (breathe every 3/5 by 100)
3x200 @ 4:00 (descend 1-3)
400 w/Fins (No Walls)
3x200 @ 3:45 (descend 1-3)
400 w/Fins (No Walls)
400 cool down (100 non-free/100 free, repeat)
*3600 total*

C:
300 (100 swim/50 kick)
300 Pull (breathe every 3/5 by 50)
3x200 w/:30 rest (descend 1-3)
400 w/Fins (No Walls)
3x100 w/:20 rest (descend 1-3)
200 w/Fins (No Walls)
200 cool down (100 non-free/100 free, repeat)
*2300 total*