A:
400 choice/300 pull/200 IM/100 kick
8 x [4x25 kick @ :30 (IM order)
     1x100 IM @ 1:40]
5x75 @ 1:20 (25 drill/50 build)
5x75 @ 1:20 (25 non-free/50 swim)
4x150 pull @ 2:05 (50 easy/50 medium/50FAST!)
10x25 w/fins @ :30 (odds: underwater kick, evens: swim)
300 cool down (50 kick/100 swim)
*4500 Total*

B:
400 choice/300 pull/200 non-free/100 kick
5 x [4x25 kick @ :40
     1x100 swim @ 1:45]
4x75 @ 1:45 (25 drill/50 build)
4x75 @ 1:45 (25 non-free/50 swim)
4x100 pull @ 1:50 (50 easy/50 FAST!)
8x25 w/fins @ :40 (odds: underwater kick, evens: swim)
300 cool down (50 kick/100 swim)
*3500 Total*

C:
300 choice/200 pull/100 kick
4 x [4x25 kick w/:10 rest
     1x100 swim w/:10 rest]
4x75 w/:15 rest (25 non-free/50 build)
4x100 pull w/:20 rest (50 easy/50 FAST!)
300 cool down (50 kick/100 swim)
*2400 Total*