Group 1

Group 2

Group 3

Warm-up

1

X

150

Free

Swim

3:00

1

X

150

Free

Swim

3:00

1

X

150

Free

Swim

3:00

2

X

100

Free

Pull

2:00

2

X

100

Free

Pull

2:00

1

X

100

Free

Pull

2:00

4

X

50

Choice

Kick

1:15

4

X

50

Choice

Kick

1:15

4

X

50

Choice

Kick

1:15

2

X

100

Free

Drill*

2:00

2

X

100

Free

Drill*

2:00

1

X

100

Free

Drill*

2:00

4

X

50

Free

Swim

1:00

4

X

50

Free

Swim

1:00

3

X

50

Free

Swim

1:00

Set Total

950

20:00

950

20:00

700

15:00

Set 1

1

X

125

Free

Swim

1:50

1

X

125

Free

Swim

2:00

1

X

125

Free

Swim

2:30

20 Seconds rest

20 Seconds rest

20 Seconds rest

1

X

250

Free

Swim

3:40

1

X

250

Free

Swim

4:00

1

X

250

Free

Swim

5:00

30 Seconds rest

30 Seconds rest

30 Seconds rest

1

X

500

Free

Swim

6:40

1

X

500

Free

Swim

7:00

1

X

500

Free

Swim

10:00

40 Seconds rest

40 Seconds rest

40 Seconds rest

1

X

1000

Free

Swim

12:00

1

X

1000

Free

Swim

12:30

1

X

1000

Free

Swim

20:00

Easy 25

Easy 25

Easy 25

Set Total

1900

24:10

1900

25:30

1900

37:30

Set 2

1

X

75

Stroke

Swim

1:15

1

X

75

Stroke

Swim

1:20

1

X

75

Stroke

Swim

2:00

1

X

50

Stroke

Swim

1:00

1

X

50

Stroke

Swim

1:10

1

X

50

Stroke

Swim

1:30

1

X

25

Stroke

Swim

0:45

1

X

25

Stroke

Swim

0:45

1

X

25

Stroke

Swim

1:00

Repeat 4 Times

Repeat 3 Times

Repeat 2 Times

Set Total

600

12:00

450

9:45

300

9:00

Warm-down

150

Free

Swim

3:00

100

Free

Swim

3:00

100

Free

Swim

3:00

Total

3600

2.0

Miles

00:59:10

3400

1.9

Miles

00:58:15

3000

1.7

Miles

01:04:30

* Drill: Use a pull buoy.  Stretch the recovery of the stroke and hold for two seconds.