Warm up for ALL groups:
200 swim
200 pull
200 kick
200 swim

A:
16x50 @ :50 (2 drill/1 build/1 FAST!)
100 @ 1:30, 200 @ 2:50, 300 @ 4:10, 400 @ 5:30 (all pull)
:60 extra rest
400 @ 5:30, 300 @ 4:10, 200 @ 2:50, 100 @ 1:30 (all swim)
50 easy recovery
200 @ 3:30 (easy pull, 3/5 breathing pattern by 25)
2x100 @ 1:20 FAST swim
200 @ 3:30 (easy pull, 3/5 breathing pattern by 25)
4x50 @ :40 FAST swim
200 @ 3:30 (easy pull, 3/5 breathing pattern by 25)
8x25 @ :20 FAST swim
200 cool down
*5000 Total*

B:
12x50 @ :60 (2 drill/1 build/1 FAST!)
100 @ 2:00, 200 @ 3:50, 300 @ 5:40 (all pull)
:60 extra rest
300 @ 5:40, 200 @ 3:50, 100 @ 2:00 (all swim)
50 easy recovery
200 @ 4:00 (easy, 3/5 breathing pattern by 25)
2x100 @ 1:50 FAST swim
200 @ 4:00 (easy, 3/5 breathing pattern by 25)
4x50 @ :55 FAST swim
200 @ 4:00 (easy, 3/5 breathing pattern by 25)
8x25 @ :30 FAST swim
200 cool down
*3850 Total*

C:
8x50 w/:20 rest (2 drill/1 build)
100, 200, 300 w/:15-:30 seconds rest (all pull)
300, 200, 100 w/:15-:30 seconds rest (all swim)
100 cool down
*2500 Total*