A:
800 warm up (kick every 4th 50)
8x50 @ :60 (drill/swim by 25, IM order)
Main Set:
- 4x25 @ :30 (free)
- 4x50 @ :60 (IM Switch)
- 4x100 @ 1:30 (free)
- 4x150 @ 2:45 (100 IM, 50 free)
- Extra :30 rest
- 4x100 @ 1:25 (free)
- 4x50 @ :55 (IM switch)
- 4x25 @ :25 (free)
8x75 @ 1:05 (pull)
3x150 @ 3:00 (100 IM ALL OUT!, 50 recovery)
200 cool down
*4500 Total*

B:
600 warm up (kick every 3rd 50)
8x50 @ 1:10 (drill/swim by 25)
Main Set:
- 4x25 @ :35
- 4x50 @ :60
- 4x100 @ 2:00
- 1x150 @ 3:00
- 1:00 Extra rest
- 4x100 @ 1:55
- 4x50 @ :55
- 4x25 @ :30
6x75 @ 1:30 (pull)
2x150 @ 4:00 (100 ALL OUT!, 50 recovery)
200 cool down
*3500 Total*

C:
400 warm up (kick every 4th 25)
8x50 w/:30 rest (drill/swim by 25)
Main Set:
- 4x25 @ :45 or w/:20-:30 rest
- 4x50 @ 1:30 or w/:30-:45 rest
- 4x100 @ w/:45-:60 rest
- 4x50 @ 1:20 or w/:30-:45 rest
- 4x25 @ :45 or w/:20-:30 rest
6x75 @ 1:30 (pull)
1x150 as: 100 ALL OUT! and 50 easy)
100 cool down
*2500 Total*