A:
200 swim/100 kick
12x25 @ :40 w/band only
8x50 swim @ :45 (descend 1-4, 5-8)
100 easy (reverse IM drill)
(do the following sets continuous, no extra rest, all swim freestyle)
4x25 @ :30
4x50 @ :50
4x75 @ 1:10
4x100 @ 1:25
4x125 @ 1:45
4x150 @ 2:05
4x175 @ 2:20
4x200 @ 2:40
200 cool down
*4900 total*

B:
200 swim/100 kick
8x25 @ :60 w/band only
4x50 swim @ :55 (descend 1-4)
100 easy swim
(do the following sets continuous, no extra rest, all swim freestyle)
4x25 @ :30
4x50 @ :60
4x75 @ 1:20
4x100 @ 1:50
4x125 @ 2:10
4x150 @ 2:40
4x175 @ 3:10
200 cool down
*3800 total*

C:
200 swim/100 kick
4x25 w/:30 rest w/band only
4x50 swim w/:20 rest (descend 1-4)
100 easy swim
(do the following sets continuous, no extra rest, all swim freestyle)
4x25 w/:10 rest
4x50 w/:15 rest
4x75 w/:20 rest
4x100 w/:25 rest
4x125 w/:30 rest
200 cool down
*2400 total*