All Groups:
10 minute choice warm up

A:
16x50 (4 descend stroke count @ :55, 4 descend time @ :50, repeat)
3 x [400 pull @ 6:00 (50 smooth, 50 strong)
4x100 swim @ 1:30 (1st and 4th 25 FAST! middle 50 is easy)]
50 easy recovery
4x150 @ 2:20 (75 IM, 75 free)
200 cool down
*4500 Total*
B:
12x50 @ :60 (4 descend stroke count, 4 descend time, 4 descend stroke count)
3 x [300 pull @ 6:00 (50 smooth, 50 strong)
3x100 swim @ 2:00 (1st and 4th 25 FAST! middle 50 is easy)]
50 easy recovery
6x75 @ 1:30 (25 free/25 non-free/25 free)
200 cool down
*3500 Total*
C:
12x50 w/:15 sec rest (4 descend stroke count, 4 descend time, 4 descend stroke count)
3 x [300 pull w/:30 seconds rest (50 smooth, 50 strong)
3x100 swim w/:20 sec rest (1st and 4th 25 FAST! middle 50 is easy)]
100 cool down
*2900 Total*