Warm up ALL Groups:
600 (4x: 100 swim/50 kick)

A:
12x50 drill @ :55 (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill)
16x25 @ :30 (4: descend stroke count, 4: descend time, repeat)
3 x [100 RACE for time!!, 100 easy @ 3:30]
400 easy pull (Distance Per Stroke!)
3 x [100 RACE for time!!, 100 easy @ 3:30]
400 easy pull (Distance Per Stroke!)
6x75 @ 1:15 (back/breast/free by 25)
200 cool down
*4200 Total*


B:
12x50 drill @ 1:05 (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill)
12x25 @ :40 (4: descend stroke count, 4: descend time, 4: descend stroke count)
3 x [75 RACE for time!!, 75 easy @ 3:30]
300 easy pull (Distance Per Stroke!)
3 x [75 RACE for time!!, 75 easy @ 3:30]
300 easy pull (Distance Per Stroke!)
4x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3100 Total*


C:
12x50 drill w/:10 seconds rest (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill)
8x25 w/:15 rest (4: descend stroke count, 4: descend time)
3 x [50 RACE for time!!, 50 easy @ 3:30]
200 easy pull (Distance Per Stroke!)
3 x [50 RACE for time!!, 50 easy @ 3:30]
200 easy pull (Distance Per Stroke!)
100 cool down
*2500 Total*