A:
200 swim/200 pull/200 kick/200 swim
4x200 @ 3:15 (25 kick/75 swim, repeat)
4x200 @ 3:00 (100 IM/100 free)
4x200 @ 2:45 swim (descend 1-4)
4x200 @ 2:30 pull (descend 1-4)
400 cool down (50 Frog/50 Sailboat/100 swim, repeat)
*4400 Total*

B:
200 swim/200 pull/200 kick/200 swim
4x150 @ 3:30 (50 kick/100 swim)
4x150 @ 3:00 (50 non-free/100 free)
4x150 @ 2:45 swim (descend 1-4)
4x150 @ 2:30 pull (descend 1-4)
400 cool down (50 Frog/50 Sailboat/100 swim, repeat)
*3600 Total*

C:
200 swim/200 pull/200 kick
4x100 w/:20 rest (25 kick/75 swim)
4x100 w/:20 rest (25 non-free/75 free)
4x100 w/:20 rest swim (descend 1-4)
4x100 w/:20 rest pull (descend 1-4)
200 cool down (50 Frog/50 Sailboat/100 swim, repeat)
*2400 Total*