A:
4x200 w/:20 sec rest (1 Swim/1 Pull, repeat)
8x75 @ 1:15 (25 non-free/25 Free/25 FAST!)
9x50 @ 1:00 (1 FAST! Kick/2 Choice Drill)
5 x [50 swim @ :45 (FAST!)
     50 kick @ 1:00 (FAST!)
     250 pull w/:30 rest (easy)]
4x100 @ 1:20 (pull, descend 1-4)
4x100 @ 1:20 (swim, descend 1-4)
200 cool down
*4600 total*

B:
4x200 w/:20 sec rest (1 Swim/1 Pull, repeat)
6x75 @ 1:45 (25 non-free/25 Free/25 FAST!)
9x50 @ 1:15 (1 FAST! Kick/2 Choice Drill)
4 x [50 swim @ :55 (FAST!)
     50 kick @ 1:10 (FAST!)
     200 pull w/:30 rest (easy)]
3x100 @ 1:50 (pull, descend 1-3)
3x100 @ 1:50 (swim, descend 1-3)
200 cool down
*3700 total*

C:
4x150 w/:20 sec rest (1 Swim/1 Pull, repeat)
6x75 w/:15 rest (25 non-free/25 Free/25 FAST!)
3 x [50 swim w/:10 rest (FAST!)
     50 kick w/:10 rest (FAST!)
     200 pull w/:30 rest (easy)]
3x100 w/:15 rest (pull, descend 1-3)
3x100 w/:15 rest (swim, descend 1-3)
100 cool down
*2600 total*