A:
5x200 w/:20 sec rest (odds: free, evens: IM)
8x75 @ 1:30 (kick/drill/swim...IM order)
8x50 @ :60 (25 SPRINT IM order, 25 easy free)
8x100 @ 1:40 (odds: FAST IM, evens: easy free w/buoy only)
8x125 @ 1:45 (pull, steady, smooth)
16x25 @ :30 (odds: easy free, evens: SPRINT IM order)
200 cool down
*4400 Total*

B:
4x200 free w/:20 sec rest
6x75 @ 1:45 (kick/drill/swim by 25)
6x50 @ 1:10 (25 SPRINT, 25 easy free)
6x100 @ 2:10 (odds: FAST swim, evens: easy free w/buoy only)
6x125 @ 2:30 (pull, steady, smooth)
12x25 @ :40 (odds: easy free, evens: SPRINT)
200 cool down
*3400 Total*

C:
3x200 free w/:20 sec rest
4x75 w/:20 rest (kick/drill/swim by 25)
4x50 w/:30 rest (25 SPRINT, 25 easy free)
4x100 w/:30 rest (odds: FAST swim, evens: easy free w/buoy only)
4x125 w/:30 rest (pull, steady, smooth)
100 cool down
*2100 Total*