| 1 Mile Masters | 1/2 Mile Masters | |||||||||||||
| Warm-up | 1 | X | 100 | (4 Laps) | Free | Swim | 3:00 | 1 | X | 50 | (2 Laps) | Free | Swim | 2:00 |
| 1 | X | 100 | (4 Laps) | Free | Kick | 4:00 | 1 | X | 50 | (2 Laps) | Free | Kick | 2:00 | |
| 1 | X | 100 | (4 Laps) | Free | Pull | 4:00 | 1 | X | 50 | (2 Laps) | Free | Pull | 2:00 | |
| 4 | X | 25 | (1 Lap) | Free | Swim | 1:00 | 4 | X | 25 | (1 Lap) | Free | Swim | 1:00 | |
| Set Total | 400 | 15:00 | 250 | 10:00 | ||||||||||
| Set 1 | 4 | X | 100 | (4 Laps) | FR | Swim | 2:15 | 2 | X | 75 | (3 Laps) | FR | Swim | 2:00 |
| 4 | X | 75 | (3 Laps) | FR | Swim | 1:45 | 4 | X | 50 | (2 Laps) | FR | Swim | 1:30 | |
| 4 | X | 50 | (2 Laps) | FR | Swim | 1:15 | 4 | X | 25 | (1 Laps) | FR | Swim | 1:00 | |
| 4 | X | 25 | (1 Lap) | FR | Swim | 1:00 | ||||||||
| Set Total | 1000 | 25:00 | 450 | 14:00 | ||||||||||
| Set 2 | 8 | X | 25 | (1 Lap) | Free+flip turn | Swim | 1:00 | 4 | X | 25 | (1 Lap) | Free+flip turn | Swim | 1:00 |
| Set Total | 200 | 8:00 | 100 | 4:00 | ||||||||||
| Warm-down | 200 | Free | Swim | 6:00 | 100 | Free | Swim | 6:00 | ||||||
| Total | 1800 | 1.0 | Miles | 00:54:00 | 900 | 0.5 | Miles | 00:34:00 | ||||||