A:
600 warm up
24x25 @ :30 (2x: 4 kick/4 drill/4 build)
4x50 @ :60 (25 easy/25 SPRINT)
3 x [4x100 @ 1:15 (make the interval)
      50 easy @ 1:30
      4x100 @ 2:00 (ALL OUT!)
      50 easy @ 1:30]
300 pull (3/5 breathing by 50)
100 easy
*4500 Total*


B:
600 warm up
24x25 @ :40 (2x: 4 kick/4 drill/4 build)
3 x [4x75 @ 1:20 (make the interval)

      50 easy @ 2:00
      4x75 @ 2:00 (ALL OUT!)
      50 easy @ 2:00]
200 pull (3/5 breathing by 50)
100 easy
*3400 Total*


C:
400 warm up
12x25 w/:15 sec rest (4 kick/4 drill/4 build)
3 x [4x50 @ 1:20 (make the interval)

      50 easy @ 2:00
      4x50 @ 2:00 (ALL OUT!)
      50 easy @ 2:00]
200 pull (3/5 breathing by 50)
100 easy
*2200 Total*