All Groups:
15 minute continuous warm up (100 swim, 50 drill, 25 kick)

A:
4x100 @ 1:30
3x100 @ 1:25
2x100 @ 1:20
1x100 FAST!
8x50 @ :55 w/buoy (3/3, 3/5, 3/7, 3/9 breathing pattern)
6x(75 smooth @ :60
50 FAST @ :45
25 recovery @ :45)
8x75 @ 1:05 w/paddles & buoy (3/5/7 breathing pattern)
12x50 @ :45 (descend 1-4, 5-8, 9-12...extra :15 rest before #s 4, 8, 12)
200 cool down
*4700 Total (estimate)*

B:
4x75 @ 1:30
3x75 @ 1:25
2x75 @ 1:20
1x75 FAST!
8x50 @ 1:10 w/buoy (3/3, 3/5, 3/7 breathing pattern)
4x(75 smooth @ 1:20
50 FAST @ :60
25 recovery @ :60
8x75 @ 1:20 w/paddles & buoy (3/5/7 breathing pattern)
200 cool down
*3400 Total (estimate)*

C:
4x50 @ 1:30
3x50 @ 1:25
2x50 @ 1:20
1x50 FAST!
8x50 @ 1:30 w/buoy (3/3, 3/5 breathing pattern)
12x50 @ 1:20 (descend 1-4, 5-8, 9-12...extra :15 rest before #s 4, 8, 12)
4x50 @ 1:30 w/ buoy (3/5 breathing pattern)
100 cool down
*2300 Total (estimate)*