A:
400 swim/300 Pull/200 Drill/100 kick
8x25 @ :30 (IM order)
4x50 @ 1:00 (IM order 25 drill/25 swim)
8x25 free @ :30 (1 easy/1 build)
4x50 free @ :45 (All FAST!)
8x25 @ :30 (4 Kick/4 Swim)
4x50 @ :40 (All FAST!)
100 easy/recovery
10x50 @ :60 (25 easy, climb out, dive in, 25 FAST!
4x150 @ 2:30 (50 Kick/100 IM)
300 Pull w/:30 rest (No Walls)
300 Pull w/:30 rest (100 FAST!/100 strong/100 easy)
200 cool down
*4000 Total*

B:
400 swim/300 Pull/200 Drill/100 kick
8x25 @ :40 (descend stroke count 1-4, 5-8)
4x50 @ 1:10 (25 drill/25 swim)
8x25 @ :40 (1 easy/1 build)
4x50 @ :50 (All FAST!)
100 easy/recovery
10x50 @ 1:15 (25 easy, climb out, dive in, 25 FAST!
4x150 @ 3:30 (50 Kick/50 non-free/50 free)
300 Pull w/:30 rest (No Walls)
200 cool down
*3300 Total*

C:
400 swim/300 Pull/200 Drill/100 kick
8x25 w/:10 rest (descend stroke count 1-4, 5-8)
4x50 w/:15 rest (25 drill/25 swim)
8x25 w/:10 rest (1 easy/1 build)
4x50 w/:20 rest (All FAST!)
100 easy/recovery
10x50 w/:20 rest (25 easy, climb out, dive in, 25 FAST!
200 cool down
*2400 Total*