A:
5 minute choice swim
5 minute choice kick
5 minute choice pull
3x400 swim w/:30 rest (100 free/100 IM, repeat)
8x50 @ :55 (25 kick/25 shark drill with board)
3x400 pull w/:30 rest (descend time #1-#3)
8x50 @ :55 (25 no breath/25 backstroke)
300 cool down (50 tarzan drill/100 swim, repeat)
*~4400 total*

B:
5 minute choice swim
5 minute choice kick
5 minute choice pull
3x300 swim w/:30 rest (100 free/50 non-free, repeat)
6x50 @ 1:15 (25 kick/25 shark drill with board)
3x300 pull w/:30 rest (descend time #1-#3)
6x50 @ 1:15 (25 no breath/25 easy free)
300 cool down (50 tarzan drill/100 swim, repeat)
*~3500 total*

C:
5 minute choice swim
5 minute choice kick
5 minute choice pull
3x200 swim w/:30 rest (100 free/50 non-free, repeat)
6x50 w/:15 (25 kick/25 shark drill with board)
3x200 pull w/:30 rest (descend time #1-#3)
6x50 w/:15 (25 one breath only/25 easy free)
100 cool down
*~2500 total*