ALL Groups:
400 choice swim/200 kick/200 pull

A:
8x75 @ 1:20 (25 kick/25 drill/25 build)
6x100 @ 1:40 (50 RACE!/50 recovery)
6x150 @ 2:30 (50 FAST kick/100 recovery pull w/buoy only)
5x100 @ 2:00 (75 RACE!/25 recovery)
600 cool down (50 non-free/100 free)
*4000 Total*

B:
6x75 @ 1:45 (25 kick/25 drill/25 build)
4x100 @ 2:15 (50 RACE!/50 recovery)
4x150 @ 3:30 (50 FAST kick/100 recovery pull w/buoy only)
4x100 @ 2:30 (75 RACE!/25 recovery)
600 cool down (50 non-free/100 free)
*3200 Total*

C:
4x75 w/:15 rest (25 kick/25 drill/25 build)
3x100 w/:20 rest (50 RACE!/50 recovery)
3x150 w/:30 rest (50 FAST kick/100 recovery pull w/buoy only)
3x100 w/:30 rest (75 RACE!/25 recovery)
300 cool down (50 non-free/100 free)
*2400 Total*