Group 1 Group 2 Group 3
Warm-up 2 X 100 Free Swim 2:00 2 X 100 Free Swim 2:00 2 X 75 Free Swim 2:00
  2 X 100 Free Kick 2:30 2 X 100 Free Kick 2:30 2 X 75 Free Kick 2:30
  2 X 100 Free Drill* 2:00 2 X 100 Free Drill* 2:00 2 X 75 Free Drill* 2:00
  2 X 100 Free Pull 2:00 2 X 100 Free Pull 2:00 2 X 75 Free Pull 2:00
Set Total     800     17:00     800     17:00     600     17:00
       
Set 1 8 X 100 Free Swim 1:30 8 X 100 Free Swim 1:40 8 X 75 Free Swim 1:30
       
Set Total     800     12:00     800     13:20     600     12:00
       
Set 2      
  8 X 100 Stroke Swim 1:50 8 X 100 Stroke Swim 2:00 8 X 75 Stroke Swim 1:50
       
Set Total     800     14:40     800     16:00     600     14:40
  Free-75 moderate/25 sprint   Free-75 moderate/25 sprint   Free-50 moderate/25 sprint  
Set 3 8 X 100 1:45 8 X 100 1:50 8 X 75 1:45
       
Set Total     800     14:00     800     14:40     600     14:00
       
Set 4 12 X 25 Free Swim 0:25 12 X 25 Free Swim 0:30 12 X 25 Free Swim 0:50
       
Set Total     300     5:00     300     6:00     300     10:00
Warm-down 100 Free Swim 2:30 100 Free Swim 2:30 100 Free Swim 2:30
                                     
Total 3600 2.0 Miles 01:05:10 3600 2.0 Miles 01:09:30 2800 1.6 Miles 01:10:10
*Drill: Count strokes first 25.  Reduce # of strokes on each 25.