Progressive 200s

 A:
300 choice swim, 100 kick.
6 x 50 @ :50 with swim stick (catch up drill).
200 easy swim focused on distance per stroke.
50 easy non-free.
4 rounds of: 200 swim @ 3:00 & 100 IM easy @ 1:45 (the 200s are: #1 - 50 fast/150 easy, #2 - 100 fast/100 easy, #3 - 150 fast/50 easy, #4 - 200 fast.

2 rounds of: 300 pull easy, :20 rest, 200 IM drill/swim, :15 rest, 100 kick FAST, :30 rest.

100 cool down
*3400 total*

B:
300 choice swim, 100 kick.
6 x 50 @ 1:05 with swim stick (catch up drill).
200 easy swim focused on distance per stroke.
50 easy non-free.
4 rounds of: 200 swim @ 4:00 & 50 nonfree easy @ 1:30 (the 200s are: #1 - 50 fast/150 easy, #2 - 100 fast/100 easy, #3 - 150 fast/50 easy, #4 - 200 fast.

1 round of: 300 pull easy, :20 rest, 200 as 25 back/25 free, :15 rest, 100 kick FAST, :30 rest.

100 cool down
*2600 total*

C:
300 choice swim, 100 kick.
4 x 50 w/:15 rest, with swim stick (catch up drill).
200 easy swim focused on distance per stroke.
50 easy non-free.
4 rounds of: 200 swim w/:10 rest & 50 nonfree easy w/:30 rest (the 200s are: #1 - 50 fast/150 easy, #2 - 100 fast/100 easy, #3 - 150 fast/50 easy, #4 - 200 fast.

100 cool down

*1900 total*