A:
600 Swim
500 Pull (200 breathe every 3/100 every 5/200 every 3)
400 IM (50 kick/25 Drill/25 swim)
300 swim (build each 50)
200 Kick (50 flutter/50 dolphin)
100 Tarzan Drill
100 Sailboat Drill
200 IM (Kick)
300 swim (50 FAST/50 easy)
400 IM (50 Kick/50 Swim)
500 Pull (Breathing pattern 3/5 by 100)
600 (100 easy/200 strong)
100 cool down swim
*4300 total*

B:
500 Swim
400 Pull (breathing pattern 3/5 by 50)
300 (50 non-free/50 free)
200 swim (build each 50)
100 Kick (25 FAST/25 easy)
100 Tarzan Drill
200 swim (50 FAST/50 easy)
300 (50 Kick/50 Swim)
400 Pull (Breathing pattern 3/5 by 100)
500 swim (100 easy/150 strong)
200 cool down swim
*3200 total*

C:
400 Swim
300 Pull (breathing pattern 3/5 by 50)
200 (50 non-free/50 free)
100 Kick (25 FAST/25 easy)
100 Tarzan Drill
200 swim (50 FAST/50 easy)
300 (50 Kick/50 Swim)
400 Pull (Breathing pattern 3/5 by 100)
200 cool down swim
*2200 total*