A:
500 choice warm up
8x150 @ 2:20 (50 kick/100 swim)
4x300 pull @ 4:10 (descend 1-4)
8x75 @ 1:15 (free/IM order/free)
9x100 @ 1:30 (2: IM FAST!, 1: easy free, repeat)
200 cool down
*4600 Total*

B:
500 choice warm up
6x150 @ 3:15 (50 kick/100 swim)
4x200 pull @ 3:45 (descend 1-4)
6x75 @ 1:30 (free/non-free/free)
6x100 swim (2: FAST! @ 1:45, 1: easy @ 2:15, repeat)
200 cool down
*3450 Total*

C:
400 choice warm up
6x150 w/:15 rest (50 kick/100 swim)
4x150 pull w/:20 rest (descend 1-4)
6x75 w/:20 rest (free/non-free/free)
150 cool down
*2500 Total*