A:
500 Choice
300 IM (Kick/Drill/Swim by 25)
200 Kick (25 FAST!/25 easy)
12x25 @ :30 (2 drill, 1 FAST!)
30 Minute Timed Swim (record how far you swim in 30 minutes)
100 easy/recovery
2 x [4x25 Down&Outs
      100 easy swim]
300 cool down (50 kick/100 swim)
*~4200 total*

B:
400 Choice
300 as Kick/Drill/Swim by 25
100 Kick (25 FAST!/25 easy)
12x25 @ :40 (2 drill, 1 FAST!)
30 Minute Timed Swim (record how far you swim in 30 minutes)
100 easy/recovery
4x25 Down&Outs
300 cool down (50 kick/100 swim)
*~3200 total*

C:
300 Choice
200 as Kick/Drill/Swim by 25
100 Kick (25 FAST!/25 easy)
6x25 w/:15 rest (2 drill, 1 FAST!)
30 Minute Timed Swim (record how far you swim in 30 minutes)
150 cool down
*~2200 total*