A:
2x {300 swim, 3x50 kick @ 1:10, 3x50 drill @ 1:00, 3x50 descend 1-3 @ :50}
8x25 IM order @ :30
8x25 free @ :30 (1 easy, 1 FAST)
100 easy swim
Main set:
[200 ALL OUT, from a dive, for time!!
:60 rest
4x100 FAST, with a partner in 'relay' format (you swim a 100 FAST, partner swims a 100 FAST, you swim, partner swims, etc) or take :65 sec rest between each 100
100 easy recovery]
4x150 pull @ 2:10
4x100 pull @ 1:25
4x50 pull @ :40
200 cool down
*4100 Total*

B:
2x {300 swim, 3x50 kick @ 1:20, 3x50 drill @ 1:10, 3x50 descend 1-3 @ 1:00}
8x25 free @ :40 (1 easy, 1 FAST)
100 easy swim
Main set:
[150 ALL OUT, from a dive, for time!!
:60 rest
3x100 FAST, with a partner in 'relay' format (you swim a 100 FAST, partner swims a 100 FAST, you swim, partner swims, etc) or take :70 sec rest between each 100
100 easy recovery]
4x150 pull @ 2:10
200 cool down
*3000 Total*

C:
2x {300 swim, 3x50 kick w/:45 rest, 3x50 drill w/:45 rest, 3x50 descend 1-3 w/ :45 rest}
Main set:
[100 ALL OUT, from a dive, for time!!
:60 rest
4x50 FAST, with a partner in 'relay' format (you swim a 50 FAST, partner swims a 50 FAST, you swim, partner swims, etc) or take :50 sec rest between each 50
100 easy recovery]
4x100 pull @ 1:25
4x50 pull @ :40
100 cool down
*2600 Total*