Group 1

Group 2

Group 3

Warm-up

1

X

200

Free

Swim

2:00

1

X

200

Free

Swim

2:00

1

X

150

Free

Swim

2:00

4

X

75

Free

Kick

2:30

4

X

75

Free

Kick

2:30

4

X

50

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

3

X

100

Free

Pull

2:00

3

X

100

Free

Pull

2:00

2

X

75

Free

Pull

2:00

Set Total

1000

22:00

1000

22:00

700

20:00

Set 1

10

X

125

Free

Swim

1:50

10

X

125

Free

Swim

2:00

10

X

75

Free

Swim

1:50

Set Total

1250

18:20

1250

20:00

750

18:20

Set 2

4

X

200

IM

Swim

3:30

4

X

200

IM

Swim

4:00

4

X

150

Stroke

Swim

3:30

Set Total

800

14:00

800

16:00

600

14:00

Set 3

20

X

25

Free

Swim

0:25

20

X

25

Free

Swim

0:30

20

X

25

Free

Swim

0:45

Set Total

500

8:20

500

10:00

500

15:00

Warm-down

150

Free

Swim

2:30

150

Free

Swim

2:30

150

Free

Swim

2:30

Total

3700

2.1

Miles

01:05:10

3700

2.1

Miles

01:10:30

2700

1.5

Miles

01:09:50

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