A:
300 swim/100 kick/300 pull/100 kick
6x100 swim @ 1:30 (descend 1-6)
6x100 pull @ 1:30 (descend 1-6)
500 (50 swim/5 pop-ups/25 kick/25 Sailboat drill, repeat)
400 (50 free/50 non-free)
6x100 swim @ 1:20 (all strong)
6x100 pull @ 1:20 (all strong)
200 choice cool down
*4300 total*

B:
200 swim/100 kick/200 pull/100 kick
4x100 swim @ 2:00 (descend 1-4)
4x100 pull @ 2:00 (descend 1-4)
400 (50 swim/5 pop-ups/25 kick/25 Sailboat drill, repeat)
300 (50 free/50 non-free)
4x100 swim @ 1:50 (all strong)
4x100 pull @ 1:50 (all strong)
200 choice cool down
*3100 total*

C:
200 swim/50 kick/200 pull/50 kick
4x100 swim w/:20 rest (descend 1-4)
4x100 pull w/:20 rest (descend 1-4)
300 (50 swim/5 pop-ups/25 kick/25 Sailboat drill, repeat)
300 (50 free/50 non-free)
200 choice cool down
*2100 total*