A:
300 swim choice
300 pull (3/5 breathing pattern by 50)
4x150 @ 2:45 (50 kick/50 Fist drill/50 swim)
3x400 Pull @ 5:45 (descend 1-3)
100 recovery/easy swim
3x300 Swim 4:30 (descend 1-3)
100 recovery/easy swim
3x200 Pull 3:00 (descend 1-3)
100 recovery/easy swim
3x100 Swim 1:20 (all FAST!)
200 cool down
*4700 total*

B:
300 swim choice
200 pull (3/5 breathing pattern by 50)
4x150 @ 3:30 (50 kick/50 Fist drill/50 swim)
3x300 Pull @ 6:00 (descend 1-3)
100 recovery/easy swim
3x300 Swim 6:00 (descend 1-3)
100 recovery/easy swim
3x100 Swim 1:50 (all FAST!)
200 cool down
*3600 total*

C:
300 swim choice
200 pull (3/5 breathing pattern by 50)
2x150 w/:30 rest (50 kick/50 Fist drill/50 swim)
3x200 Pull w/:30 rest (descend 1-3)
100 recovery/easy swim
3x200 Swim w/:30 rest (descend 1-3)
200 cool down
*2300 total*