A:
300 swim/200 pull/100 kick
6x125 @ 2:15 (50 kick/75 build)
2x250 @ 3:40 (200 FAST/50 easy)
100 Kick w/:30 rest
2x200 @ 3:00 (150 FAST/50 easy)
100 Kick w/:30 rest
2x150 @ 2:20 (100 FAST/50 easy)
100 Kick w/:30 rest
2x100 @ 1:40 (50 FAST/50 easy)
100 Kick w/:30 rest
2x50 @ :60 (25 FAST/25 easy)
100 kick w/:30 rest
4 x [4x25 Down & Outs
      100 easy/recovery swim w/:30 rest]
200 cool down
*4300 total*

B:
300 swim/200 pull/100 kick
4x125 @ 3:00 (50 kick/75 build)
2x200 @ 4:15 (150 FAST/50 easy)
100 Kick w/:30 rest
2x150 @ 3:15 (100 FAST/50 easy)
100 Kick w/:30 rest
2x100 @ 2:15 (50 FAST/50 easy)
100 Kick w/:30 rest
2x50 @ 1:15 (25 FAST/25 easy)
100 kick w/:30 rest
4 x [4x25 Down & Outs
      100 easy/recovery swim w/:60 rest]
200 cool down
*3500 total*

C:
300 swim/200 pull/100 kick
4x100 w/:30 rest (50 kick/50 build)
2x150 w/:30 rest (100 FAST/50 easy)
50 Kick w/:30 rest
2x100 w/:30 rest (50 FAST/50 easy)
50 Kick w/:30 rest
2x50 w/:30  rest (25 FAST/25 easy)
50 kick w/:30 rest
3 x [4x25 Down & Outs
      100 easy/recovery swim w/:60 rest]
150 cool down
*2500 total*