A:
300 swim
300 pull
300 IM (kick/drill/swim)
5 x [50 kick @ :60
      50 drill @ :50
      100 build @ 1:30]
10 minutes "Buddy 25s" (Swimmer A: Vertical kick in middle of pool, Swimmer B: Swims to wall and back, switch places, continous)
20x50 pull (5 as DPS @ :50, 5 easy @:50, 5 build @ :45, 5 FAST! @ 1:00
100 easy/recovery
400 w/fins (50 dolphin kick on back/50 swim, repeat)
200 cool down
*4100 total*

B:
300 swim
300 pull
300 kick/drill/swim by 25
3 x [50 kick @ 1:15
      50 drill @ 1:05
      100 build @ 2:00]
10 minutes "Buddy 25s" (Swimmer A: Vertical kick in middle of pool, Swimmer B: Swims to wall and back, switch places, continous)
12x50 pull (4 as DPS @ :60, 5 build @ :55, 5 FAST! @ 1:15
100 easy/recovery
300 w/fins (50 dolphin kick on back/50 swim, repeat)
100 cool down
*3100 total*

C:
300 swim
300 pull
300 kick/drill/swim by 25
3 x [50 kick w/:15 rest
      50 drill w/:15 rest
      100 build w/:15 rest]
10 minutes "Buddy 25s" (Swimmer A: Vertical kick in middle of pool, Swimmer B: Swims to wall and back, switch places, continous)
200 cool down
*2200 total*