A:
500 warm up
10x50 kick/drill by 25 @ 1:05
20x25 @ :30 (descend 1-4, 5-8, etc)
main set:
4x 150 fast, 100 easy (all @ 2:00)
*:60 rest
4x 100 fast, 50 easy (all @ 1:20)
*:60 rest
4x 50 fast, 25 easy (all @ :40)
* :60 rest
5x200 pull smooth @ 3:00
200 cool down
*4600 Total*

B:
400 warm up
8x50 kick/drill by 25 @ 1:20
16x25 @ :35 (descend 1-4, 5-8, etc)
main set:
3x 150 fast, 100 easy (all @ 2:30)
*:60 rest
3x 100 fast, 50 easy (all @ 1:40)
*:60 rest
4x 50 fast, 25 easy (all @ :50)
* :60 rest
3x200 pull smooth @ 3:45
200 cool down
*3500 Total*

C:
400 warm up
8x50 kick/drill by 25 w/:20 rest
16x25 @ :45 (descend 1-4, 5-8, etc)
main set:
2x 150 fast, 100 easy (all w/:60 rest)
2x 100 fast, 50 easy (all w/:45 rest)
4x100 pull smooth w/:15 rest
100 cool down
*2500 Total*