A:
800 warm up (kick every 4th 50)
8x75 @ 1:20 (kick/drill/swim by 25...reverse IM order)
18x25 @ :30 (2 easy, 1 SPRINT!)
100 easy
5 x 50 ALL OUT!!, from a dive, fast sprint, for time @ 4:00 (swim easy 100-200 between each)
9x100 pull @ 1:25 smooth
200 cool down
*4200 Total*

B:
800 warm up (kick every 4th 50)
6x75 @ 1:30 (kick/drill/swim by 25...reverse IM order)
18x25 @ :30 (2 easy, 1 SPRINT!)
100 easy
5 x 50 ALL OUT!!, from a dive, fast sprint, for time @ 4:00 (swim easy 100-200 between each)
8x100 pull @ 1:45 smooth
200 cool down
*3700 Total*

C:
600 warm up (kick every 4th 50)
4x75 w/:30 rest (kick/drill/swim by 25...reverse IM order)
12x25 w/:20 rest (2 easy, 1 SPRINT!)
100 easy
5 x 50 ALL OUT!!, from a dive, fast sprint, for time @ 4:00 (swim easy 100 between each)
6x100 pull @ 1:25 smooth
100 cool down
*2700 Total*