| 1 Mile Masters | 1/2 Mile Masters | |||||||||||||
| Warm-up | 4 | X | 50 | (2 Laps) | Free | Swim | 1:30 | 2 | X | 50 | (2 Laps) | Free | Swim | 1:30 |
| 1 | X | 100 | (4 Laps) | Free | Kick | 2:00 | 1 | X | 100 | (4 Laps) | Free | Kick | 2:00 | |
| 2 | X | 100 | (4 Laps) | Free | Pull | 2:30 | 1 | X | 100 | (4 Laps) | Free | Pull | 2:30 | |
| 4 | X | 25 | (1 Lap) | Free | Swim | 1:00 | 2 | X | 25 | (1 Lap) | Free | Swim | 1:00 | |
| Set Total | 600 | 17:00 | 350 | 9:30 | ||||||||||
| Set 1 | 8 | X | 100 | (4 Laps) | Stroke | Swim | 3:00 | 4 | X | 100 | (4 Laps) | Stroke | Swim | 3:00 |
| Set Total | 800 | 24:00 | 400 | 12:00 | ||||||||||
| Set 2 | 8 | X | 75 | (3 Laps) | Free | Swim | 2:00 | 4 | X | 75 | (3 Laps) | Free | Swim | 2:00 |
| Set Total | 600 | 16:00 | 300 | 8:00 | ||||||||||
| Warm-down | 200 | Free | Swim | 6:00 | 200 | Free | Swim | 6:00 | ||||||
| Total | 2200 | 1.3 | Miles | 01:03:00 | 1250 | 0.7 | Miles | 00:35:30 | ||||||