Show Me Some White-Water!

A:
500 warm up as 200 swim/50 kick, repeat
500 pull as 150 with buoy/150 with paddles/200 with both
500 IM as 100 IM kick/100 IM drill/300 IM swim
4 x [250 pull @ 3:45
       3x50  @ :45 (descend 1-3)
       2x50 kick @ 1:05 FAST!]
8x50 @ :55 (IM switch)
300 cool down as (50 kick/50 fingertip drag/50 choice, repeat)
*4200 Total*

B:
500 warm up as 200 swim/50 kick, repeat
500 pull as 150 with buoy/150 with paddles/200 with both
4 x [250 pull @ 5:00
       3x50  @ :60 (descend 1-3)
       2x50 kick @ 1:30 FAST!]
8x50 @ 1:10 (25 non-free/25 free)
200 cool down as (50 kick/50 fingertip drag/100 choice)
*3600 Total*

B:
500 warm up as 200 swim/50 kick, repeat
500 pull as 150 with buoy/150 with paddles/200 with both
2 x [250 pull w/:45 rest
       3x50  w/:15 rest (descend 1-3)
       2x50 kick w/:20 rest FAST!]
6x50 w/:15 rest (25 non-free/25 free)
100 cool down
*2400 total*