A:
10 minute warm up (non-free every 4th 25)
3 x [150 swim @ 2:10
     150 kick @ 3:00
     150 pull @ 2:10
     150 (non-free/free by 25) @ 2:30
500 RACE! (broken as: 100 @ 2:00, 2x50 @ :60, 4x25 @ :30, 2x50 @ :60, 100 @ 2:00)
8x75 @ 1:30 (25 kick underwater, 50 swim)
8x50 @ :55 (start in the middle of the pool, vertical kicking during rest period)
400 cool down (100 swim/100 pull, repeat)
*~4300 total*

B:
10 minute warm up (non-free every 4th 25)
2 x [150 swim @ 3:00
     150 kick @ 4:00
     150 pull @ 3:00
     150 (non-free/free by 25) @ 3:30
500 RACE! (broken as: 100 @ 2:30, 2x50 @ 1:15, 4x25 @ :40, 2x50 @ 1:15, 100 @ 2:30)
8x75 @ 2:00 (25 kick underwater, 50 swim)
6x50 @ 1:10 (start in the middle of the pool, vertical kicking during rest period)
300 cool down (100 swim/100 pull/100 swim)
*~3400 total*

C:
10 minute warm up (non-free every 4th 25)
150 swim w/:20 rest
150 kick w/:20 rest
150 pull  w/:20 rest
150 (non-free/free by 25)  w/:20 rest
500 RACE! (broken as: 100, 2x50, 4x25, 2x50, 100 with :30 rest between each)
4x75 w/:15 rest (25 kick on your back, 50 swim)
6x50 (start in the middle of the pool, vertical kicking for :10 seconds between each 50)
200 cool down (100 swim/100 pull)
*~2300 total*