Warm Up for ALL Groups:
200 swim
200 pull
200 kick
200 swim
8 minute kick (:45 seconds easy, :15 seconds FAST!, repeat)
50 easy recovery swim

A:
6x125 @ 1:45 (50 easy, 25 FAST, 50 easy)
50 recovery
300 IM (kick/drill/swim by 25)
6 x [100 easy pull @ 1:40
3x25 SPRINT @ :20
1x25 recovery @ :60]
300 IM (kick/drill/swim by 25)
4x100 @ 1:50 (start from ZERO, sprint 25, easy 75)
200 cool down
*4400 Total*

B:
6x125 @ 2:30 (50 easy, 25 FAST, 50 easy)
50 recovery
300 choice (kick/drill/swim by 25)
4 x [100 easy pull @ 2:00
3x25 SPRINT @ :30
1x25 recovery @ :60]
300 choice (kick/drill/swim by 25)
200 cool down
*3400 Total*

C:
6x125 w/:30 seconds rest (50 easy, 25 FAST, 50 easy)
50 recovery
300 choice (kick/drill/swim by 25)
4 x [100 easy pull w/:15 rest
1x25 SPRINT w/:05 seconds rest
1x25 SPRINT w/:30 seconds rest]
100 cool down
*2600 Total*