A:
200 swim/200 kick/200 IM/200 pull/200 swim
5 x Down/Over/Out (w/:20 seconds rest)
5 x Suicides (15/35/50m) w/:20 seconds rest
6x50 Low Buoy @ :60 (pull buoy at your ankles)
6x150 pull @ 2:30 (3/5/7 breathing pattern by 50)
600 cool down (50 kick with board/50 pull with board/100 swim, repeat)

B:
200 swim/200 kick/200 pull/200 swim
4 x Down/Over/Out (w/:30 seconds rest)
4 x Suicides (15/35/50m) w/:30 seconds rest
4x50 Low Buoy @ 1:10 (pull buoy at your ankles)
4x150 pull @ 3:15 (3/5/7 breathing pattern by 50)
600 cool down (50 kick with board/50 pull with board/100 swim, repeat)

C:
200 swim/200 kick/200 pull/200 swim
3 x Down/Over/Out (w/:45 seconds rest)
3 x Suicides (15/35/50m) w/:45 seconds rest
4x50 Low Buoy w/:10 rest (pull buoy at your ankles)
4x100 pull w/:20 rest (3/5 breathing pattern by 50)
400 cool down (50 kick with board/50 pull with board/100 swim, repeat)