A:
500 warm up
20x25 @ :30 (descend stroke count 1-4)
6x150 pull @ 2:05
6 x [100 swim/build @ 1:20
50 FAST kick @ 1:20]
12x25 @ :30 (drill, IM order)
8x125 @ 2:05 (free/fly/back/breast/free by 25)
200 cool down
*4300 Total*

B:
500 warm up
16x25 @ :30 (descend stroke count 1-4)
6x125 pull @ 2:15
6 x [100 swim/build @ 2:00
50 FAST kick @ 1:30]
12x25 @ :40 drill
4x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3300 Total*

C:
400 warm up
12x25 w/:15 sec rest (descend stroke count 1-4)
6x100 pull w/:30 sec rest
4 x [100 swim/build w/:10 sec rest
50 FAST kick w/:60 sec rest]
12x25 w/:15 sec rest, freestyle drill
100 cool down
*2300 Total*