A:
400 choice/300 pull/200 IM/100 kick
100 drill @ 1:40
200 @ 3:20 (50 kick/100 swim/50 kick)
300 IM @ 5:20 (25 kick/25 drill/25 swim)
300 pull @ 4:15 (breathing pattern 3/5 by 50)
200 pull @ 2:50 (breathing pattern 3/5 by 50)
100 pull @ 1:25 (breathing pattern 3/5 by 50)
8x75 @ 1:20 (odds: FAST! from a dive/evens: back/breast/free)
15 minute swim: your choice, fins, pull, kick. etc...NO stopping!!
9x50 @ :50 (1 kick/1 sailboat drill/1 shark drill)
300 cool down (50 kick/100 swim)
*~4400 total*

B:
300 choice/200 pull/100 kick
100 drill @ 2:00
200 @ 4:30 (50 kick/100 swim/50 kick)
300 w/:20 rest (25 kick/25 drill/25 swim)
300 pull @ 5:30 (breathing pattern 3/5 by 50)
200 pull @ 3:40 (breathing pattern 3/5 by 50)
100 pull @ 1:50 (breathing pattern 3/5 by 50)
4x75 @ 1:45 (odds: FAST! from a dive/evens: free/non-free/free)
15 minute swim: your choice, fins, pull, kick. etc...NO stopping!!
6x50 @ 1:10 (1 kick/1 sailboat drill/1 shark drill)
300 cool down (50 kick/100 swim)
*~3400 total*

C:
300 choice/200 pull/100 kick
100 drill w/:10 rest
200 w/:10 rest (50 kick/100 swim/50 kick)
300 pull w/:20 rest (breathing pattern 3/5 by 50)
4x75 w/:20 rest (odds: FAST! from a dive/evens: free/non-free/free)
15 minute swim: your choice, fins, pull, kick. etc...NO stopping!!
6x50 w/:10 rest (1 kick/1 sailboat drill/1 shark drill)
100 cool down
*~2400 total*