Group 1

Group 2

Group 3

Warm-up

2

X

100

Free

Swim

2:00

2

X

100

Free

Swim

2:00

2

X

100

Free

Swim

2:00

2

X

100

Free

Kick

2:30

2

X

100

Free

Kick

2:30

2

X

100

Free

Kick

2:30

2

X

100

Free

Drill*

2:00

2

X

100

Free

Drill*

2:00

2

X

100

Free

Drill*

2:00

2

X

100

Free

Pull

2:00

2

X

100

Free

Pull

2:00

2

X

100

Free

Pull

2:00

Set Total

800

17:00

800

17:00

800

17:00

Set 1

1

X

100

Free

Swim

1:30

1

X

100

Free

Swim

1:35

1

X

100

Free

Swim

2:00

1

X

100

Free

Swim

1:25

1

X

100

Free

Swim

1:30

1

X

100

Free

Swim

1:55

1

X

100

Free

Swim

1:20

1

X

100

Free

Swim

1:25

1

X

100

Free

Swim

1:50

1

X

100

Free

Swim

1:15

1

X

100

Free

Swim

1:20

1

X

100

Free

Swim

1:45

Repeat 3 times

Repeat 3 times

Repeat 2 times

Set Total

1200

16:30

1200

17:30

800

22:30

Set 2

1

X

200

Free

Pull

4:00

1

X

200

Free

Pull

4:00

1

X

150

Free

Pull

4:00

Set Total

200

4:00

200

4:00

150

4:00

Set 3

10

X

75

1:15

10

X

75

1:20

6

X

75

1:45

Set Total

750

12:30

750

13:20

450

10:30

Set 3

12

X

25

Free

Swim

0:30

12

X

25

Free

Swim

0:30

8

X

25

Free

Swim

0:50

Set Total

300

6:00

300

6:00

200

6:40

Warm-down

150

Free

Swim

2:30

150

Free

Swim

2:30

100

Free

Swim

2:30

Total

3400

1.9

Miles

00:58:30

3400

1.9

Miles

01:00:20

2500

1.4

Miles

01:03:10

*Drill: Count strokes first 25.  Reduce # of strokes on each 25.