A:
500 swim/400 pull/300 kick
4x250 pull @ 3:30 (150 FAST/100 easy)
4x200 swim @ 2:50 (100 FAST/100 easy)
4x150 swim @ 2:15 (100 IM strong/50 free easy)
4x100 kick @ 2:00 (50 FAST/50 easy)
4x50 swim w/Partner Rest (swimmer A does a FAST 50 while Swimmer B rests on the wall, alternate)
16x25 @ :30 (IM order)
200 cool down
*4800 total*

B:
400 swim/300 pull/200 kick
4x200 pull @ 3:45 (100 FAST/100 easy)
4x150 swim @ 2:50 (100 FAST/50 easy)
4x100 swim @ 2:15 (50 FAST/50 non-free)
4x75 kick @ 2:00 (50 FAST/25 easy)
4x50 swim w/Partner Rest (swimmer A does a FAST 50 while Swimmer B rests on the wall, alternate)
16x25 @ :30 (2 drill, 2 perfect technique)
200 cool down
*3800 total*

C:
300 swim/200 pull/100 kick
3x200 pull w/:30 rest (100 FAST/100 easy)
3x150 swim w/:30 rest (100 FAST/50 easy)
3x100 swim w/:20 rest (50 FAST/50 non-free)
3x50 kick w/:20 rest (25 FAST/25 easy)
3x50 swim w/Partner Rest (swimmer A does a FAST 50 while Swimmer B rests on the wall, alternate)
150 cool down
*2400 total*