A:

400 swim

300 pull

200 kick

100 drill
2 x [4x100 pull @ 1:25
4x75 IM @ 1:25 (fly/bk/br)
4x50 @ :55 (strong descend 1-4)
4x25 @ :40 (All Out w/ NO Breath!)]
100 easy
20x25 kick (1 fast/1 ez, 2 fast/1 ez, 3 fast/1 ez, 4 fast/1 ez, 5 fast/1 ez...fast @ :30, easy @ :45)
3x200 @ 3:00 (fly/fr/bk/fr/br/fr/fr/fr by 25)
200 cool down
*4400 Total*

B:

400 swim

300 pull

200 kick

100 drill
2 x [4x100 pull @ 1:50
4x75 @ 1:30 (free/non-free/free)
4x50 @ :60 (strong descend 1-4)
4x25 @ :45 (All Out w/ NO Breath!)]
200 cool down
*3200 Total*

C:

400 swim

300 pull

200 kick

100 drill
2 x [3x100 pull w/:20 rest
3x75 w/:20 rest (free/non-free/free)
3x50 w/:30 rest (strong descend 1-3)
3x25 w/:30 rest (All Out w/ NO Breath!)]
100 cool down
*2600 Total*