A:
500 warm up
300 easy pull (buoy only)
200 kick easy
100 IM drill
24x25 @ :30 (2 drill, 1 fast swim)
4x200 pull @ 2:45
18x25 @ :35 (1 easy, 1 ALL OUT!)
4x150 pull @ 2:05
12x25 @ :40 (2x 3 breaths, 2 breaths, 1 breath, no breath FAST)
4x100 pull @ 1:25
6x25 @ :45 ALL FAST!!
200 cool down
*4500 Total*

B:
500 warm up
300 easy pull (buoy only)
200 kick easy
18x25 @ :40 (2 drill, 1 fast swim)
3x200 pull @ 3:30
12x25 @ :45 (1 easy, 1 ALL OUT!)
3x150 pull @ 2:45
8x25 @ :50 (2x 4 breaths, 3 breaths, 2 breath, 1 breath)
3x100 pull @ 1:55
4x25 @ :55 ALL FAST!!
200 cool down
*3600 Total*

C:
500 warm up
300 easy pull (buoy only)
200 kick easy
12x25 w/:20 sec rest (2 drill, 1 fast swim)
4x100 pull w/:40 sec rest
8x25 w/:20 sec rest (2 drill, 1 fast swim)
3x100 pull w/:40 sec rest
4x25 w/:20 sec rest (2 drill, 1 fast swim)
100 cool down
*2400 Total*