A:
400 Swim
300 IM (Kick/Drill/Swim by 25)
200 Kick (on your back, no boards)
100 (50 tarzan drill/50 fingertip drag)
6x250 swim @ 3:40 (descend 1-3, 4-6)
2x400 pull @ 5:30 (2nd 400 is faster)
3x300 swim @ 4:30  (100 free/100 IM/100 free)
2x200 pull @ 2:45 (2nd 200 is faster)
200 cool down
*4800 total*

B:
400 Swim
300 (Kick/Drill/Swim by 25)
200 Kick (on your back, no boards)
100 (50 tarzan drill/50 fingertip drag)
4x250 swim @ 5:00 (descend 1-4)
2x300 pull @ 6:00 (2nd 300 is faster)
3x200 swim w/:30 rest (50 free/50 non-free, repeat)
200 cool down
*3400 total*

C:
400 Swim
300 (Kick/Drill/Swim by 25)
200 Kick (on your back, no boards)
100 (50 tarzan drill/50 fingertip drag)
4x200 swim w/:30 rest (descend 1-4)
2x300 pull w/:45 rest (2nd 300 is faster)
100 cool down
*2500 total*