A:
500 swim
400 pull
300 No Walls
200 kick
100 non-free
100, 200, 300, 200, 100 @ 1:25 per 100 (swim)
100, 200, 300, 200, 100 @ 1:20 per 100 (pull)
5x50 kick @ 1:05 (descend 1-5)
5x50 drill @ :50
5x50 @ :45 (25 FAST!/25 easy)
5x50 @ :55 (25 with 3 dolphin dives/25 swim)
100 cool down
*4400 Total*

B:
500 swim
400 pull
300 No Walls
200 kick
100 non-free
100, 200, 300 @ 1:50 per 100 (swim)
100, 200, 300 @ 1:45 per 100 (pull)
4x50 kick @ 1:15 (descend 1-4)
4x50 drill @ 1:10
4x50 @ :60 (25 FAST!/25 easy)
4x50 @ 1:05 (25 with 3 dolphin dives/25 swim)
100 cool down
*3600 Total*

C:
300 swim
300 pull
300 No Walls
100, 200, 300 w/:15 rest (swim)
100, 200, 300 w/:15 rest (pull)
2 x [2x50 kick w/:10 rest
     2x50 drill w/:10 rest
     1x50 swim w/:10 rest (perfect technique)]
100 cool down
*2700 Total*