2010 Nationals is a year away, so what now?

Okay, 4 of us in my YMCA Masters group are getting stoked about trying to qualify for 2010 nationals since we live right here in the ATL. Our masters groups is fairly small and not too many former age groupers so we really don't compete - at all (well, maybe if you count triathlons). Of the four of us, two swam in college. We sort of alternate coaching the entire group while swimming and we only swim 3 days a week right now (that's what the Y let's us have). I don't think any of us will have any trouble qualifying. 2 of us could qualify right now, while the other 2 (including me) will have to get in better shape to qualify. So my question is, if we have a year to train and we are restricted to 3 days a week in the pool, what sort of regimen could you recommend to first improve our fitness and endurance, then get faster to qualify and finally prepare for the actual meet? Thanks!