A:
400 choice/300 Pull/200 IM/100 Kick
6 x [2x50 kick/drill @ :55
     100 IM @ 1:40]
2x400 pull @5:20 (negative split)
200 w/kickboard (50 kick/50 Sailboat drill)
10x25 w/Fins @ :40 (25 underwater kick/25 FAST!)
200 ez swim w/fins
6x75 @ 1:05 (25 non-free/50 Free)
300 cool down w/fins
*4400 total*

B:
400 choice/300 Pull/200 non-free/100 Kick
4 x [2x50 kick/drill @ 1:15
     100 free @ 1:50]
2x300 pull @ 5:30 (negative split)
200 w/kickboard (50 kick/50 Sailboat drill)
8x25 w/Fins @ :45 (25 underwater kick/25 FAST!)
200 ez swim w/fins
4x75 @ 1:30 (25 non-free/50 Free)
300 cool down w/fins
*3600 total*

C:
400 choice/300 Pull/200 non-free/100 Kick
4 x [2x50 kick/drill w/:10 rest
     100 pull w/:10 rest]
200 w/kickboard (50 kick/50 Sailboat drill)
8x25 w/Fins w/:15 rest (25 kick/25 swim FAST!)
4x75 w/:15 rest (25 non-free/50 Free)
100 cool down w/fins
*2600 total*