A:
800 warm up (kick every 4th 50)
4x50 @ 1:05 (kick/drill by 25...IM order)
4x50 @ :55 (drill/swim by 25...IM order)
1x300 pull @ 4:30
2x300 pull @ 4:20
3x300 pull @ 4:10
9x100 swim (3 @ 1:30, 3 @ 1:25, 3 @ 1:20)
3x300 swim @ 4:10
200 cool down
*5000 Total*

B:
800 warm up (kick every 4th 50)
4x50 @ 1:15 (kick/drill by 25)
4x50 @ 1:05 (drill/swim by 25)
1x300 pull @ 5:40
2x300 pull @ 5:30
9x100 swim @ 1:45
2x300 swim @ 5:10
200 cool down
*3800 Total*

C:
600 warm up (kick every 4th 50)
3x50 w/:20 sec rest (kick/drill by 25)
3x50 w/:20 sec rest (drill/swim by 25)
7x100 pull w/:30 sec rest
3x300 swim w/:45 sec rest
100 cool down
*2600 Total*