It's a Speedy Wednesday

 A:
400 swim/100 kick (fins optional).

4 x 50 @ 1:10 (25 kick/25 swim).

4 x 50 @ 1:05 (25 non-free/25 free).

4 x 50 @ :60 (25 easy/25 build to fast).

12 x 50 with paddles only (4 @ :55, 4 @ :50, 4 @ :45).

4 x 200 with buoy only, w/:20 rest (rotating fast 50).

12 x 50 with no equipment (4 @ :55, 4 @ :50, 4 @ :45).

200 choice cool down.

*3300 total*

B:
300 swim/100 kick (fins optional).

4 x 50 @ 1:30 (25 kick/25 swim).

4 x 50 @ 1:20 (25 non-free/25 free).

4 x 50 @ 1:10 (25 easy/25 build to fast).

12 x 50 with paddles only (4 @ 1:05, 4 @ :60, 4 @ :55).

3 x 150 with buoy only, w/:20 rest (rotating fast 50).

12 x 50 with no equipment (4 @ 1:05, 4 @ :60, 4 @ :55).

100 choice cool down.

*2700 total*

C:
200 swim/100 kick (fins optional).

3 x 50 w/:10 rest (25 kick/25 swim).

3 x 50 w/:10 rest (25 non-free/25 free).

3 x 50 w/:10 rest (25 easy/25 build to fast).

9 x 50 with paddles only, w/:15 rest (3 easy, 3 medium, 3 fast).

4 x 100 with buoy only, w/:20 rest (rotating fast 25).

9 x 50 with no equipment, w/:15 rest (3 easy, 3 medium, 3 fast).

100 choice cool down.

*2100 total*