A:
300 swim/200 Pull/100 kick
4x150 @ 2:30 (50 non-free/50 free/50 non)
4x150 pull @ 2:15 (with buoy & BAND)
10x50 @ :60 (25 FAST/25 easy drill)
5x100 IM @ 1:45 (descend 1-5)
100 easy/recovery
10x50 swim (4 @ :40 strong, 1 @ :50 easy, repeat)
5x100 IM @ 1:45 (descend 1-5)
200 cool down (50 kick/150 swim)
*4100 total*

B:
200 swim/200 Pull/100 kick
4x150 @ 3:00 ( 50 free/50 non-free/50 free)
4x150 pull @ 3:00 (with buoy & BAND)
6x50 @ 1:10 (25 FAST/25 easy drill)
4x100 swim @ 2:00 (descend 1-4)
100 easy/recovery
6x50 swim (2 @ :50 strong, 1 @ :60 easy, repeat)
4x100 swim @ 2:00 (descend 1-4)
200 cool down (50 kick/150 swim)
*3400 total*

C:
200 swim/200 Pull/100 kick
4x150 w/:20 rest (50 free/50 non-free/50 free)
4x150 pull w/:20 (with buoy & BAND)
6x50 w/:15 rest (25 FAST/25 easy drill)
4x100 swim w/:20 rest (descend 1-4)
100 cool down (50 kick/50 swim)
*2500 total*