A:
800 warm up w/ fins (kick every 4th 50)
2 x [3x100 kick @ 2:00
6x50 kick @ :60
:30 sec extra rest]
6x200 pull @ 3:00 (odds: back/free by 50; evens: strong free)
8x25 drill @ :30 (IM order)
24x50 FAST 3x(1 fly @ :60, 1 back @ :60, 1 breast @ :60, 5 free @ :40)
200 cool down
*4800 Total*

B:
600 warm up w/ fins (kick every 4th 50)
2 x [3x100 kick @ 2:20
4x50 kick @ 1:10
:30 sec extra rest]
5x200 strong pull @ 3:40
8x25 drill @ :40
16x50 free swim @ :60 (descend 1-4)
200 cool down
*3800 Total*

C:
600 warm up w/ fins (kick every 4th 50)
3x100 kick w/:30
6x50 kick w/:20
3x200 strong pull w/:30 rest
8x25 drill @ :50
12x50 free swim w/:20 rest (descend 1-4)
100 cool down
*2700 Total*