A:
600 warm up (kick every 4th lap) (fins optional)
8x50 @ :60 (drill/swim by 25, reverse IM order)
8x25 @ :30 (odds easy, evens FAST)
main set (3-times through):
(3x100 @ 1:30, descend 1-3
2x100 broken (2x25 ALL OUT on :30, 50 easy on :60))
100 recovery
3x300 @ 4:15 (steady swim with fins)
200 cool down
*3900 Total*

Optional BONUS set for A group (after 3x300s):
5x100 @ 1:30 pull, 10x50 @ :45 pull
*4900 Total*

B:
400 warm up (kick every 4th lap) (fins optional)
8x50 @ 1:15 (drill/swim by 25, reverse IM order)
8x25 @ :40 (odds easy, evens FAST)
main set (3-times through):
(3x100 @ 1:45-2:00, descend 1-3
1x100 broken (2x25 ALL OUT on :40, 50 easy on 1:30))
100 recovery
3x200 w/:30 rest (steady swim with fins)
200 cool down
*3100 Total*

C:
200 warm up (kick every 4th lap, fins optional)
4x50 @ :60 (drill/swim by 25, reverse IM order)
4x25 @ :30 (odds easy, evens FAST)
main set (3-times through):
(3x50 @ 1:30, descend 1-3
2x25 ALL OUT on :60, 50 easy on 2:00))
100 recovery
4x100 w/:60 rest (steady swim with fins)
100 cool down
*1700 Total*