A:
400 swim/200 kick
8 minute KICK (2x :60 easy, :30 hard, :45 easy, :30 hard, :30 easy, :30 hard)
400 IM (25 kick/50 drill/25 swim)
12x50 @ :60 IM Switch (2x fly/bk, bk/br, br/fr, fr/fly)
4 x [200 free pull @ 3:00
2x100 IM @ 1:45
4x50 @ :60 (25 FAST IM order/25 easy free)]
200 cool down
*4600 Total*

B:
400 swim/200 kick
8 minute KICK (2x :60 easy, :30 hard, :45 easy, :30 hard, :30 easy, :30 hard)
400 free (50 drill/50 swim)
10x50 @ 1:10 (25 non-free/25 free)
3 x [200 free pull @ 4:00
2x100 free swim @ 1:55
4x50 @ :60 (breathing every 7)]
200 cool down
*3800 Total*

C:
300 swim/100 kick
6 minute KICK (2x :60 easy, :30 hard, :45 easy, :30 hard)
300 free (50 drill/50 swim)
6x50 w/:30 rest (25 non-free/25 free)
2 x [200 free pull w/:30 rest
2x100 free swim w/:20 rest
4x50 w/:20 rest (breathing every 7)]
100 cool down
*2500 Total*