Group 1

Group 2

Group 3

Warm-up

5

X

50

Free

Swim

1:00

4

X

50

Free

Swim

1:00

4

X

25

Free

Swim

0:45

4

X

50

IM

Kick

1:15

4

X

50

IM

Kick

1:15

4

X

25

Free

Kick

0:45

alternate FL,BA,BR,FR

alternate FL,BA,BR,FR

4

X

75

Free

Pull

1:30

4

X

75

Free

Pull

1:30

4

X

50

Free

Pull

1:30

2

X

125

Free

Swim

2:00

2

X

100

Free

Swim

1:45

2

X

100

Free

Swim

2:15

Set Total

1000

20:00

900

18:30

600

16:30

Set 1

2

X

25

Choice

Swim

0:30

2

X

25

Choice

Swim

0:30

2

X

25

Choice

Swim

1:00

2

X

75

FR

Swim

1:10

2

X

75

FR

Swim

1:20

2

X

50

FR

Swim

1:30

2

X

125

Choice

Swim

2:00

2

X

125

Choice

Swim

2:10

2

X

75

Choice

Swim

2:00

2

X

175

FR

Swim

2:50

2

X

175

FR

Swim

3:00

2

X

100

FR

Swim

3:00

2

X

125

Choice

Swim

2:00

2

X

125

Choice

Swim

2:10

2

X

75

Choice

Swim

2:00

2

X

75

FR

Swim

1:10

2

X

75

FR

Swim

1:20

2

X

50

FR

Swim

1:30

2

X

25

Choice

Swim

0:30

2

X

25

Choice

Swim

0:30

2

X

25

Choice

Swim

1:00

Set Total

1250

20:20

1250

22:00

800

24:00

Set 2

Alternate 200 IM with 50 Free

Alternate 200 IM with 50 Free

Alternate 100 Choice with 50 Free

4

X

200

IM

Swim

3:45

4

X

200

IM

Swim

4:00

4

X

100

Choice

Swim

2:30

4

X

50

Free

Swim

1:00

4

X

50

Free

Swim

1:00

4

X

50

Free

Swim

1:30

Set Total

1000

19:00

1000

20:00

600

16:00

Set 3

12

X

50

Free

0:55

8

X

50

Free

1:00

8

X

25

Free

0:45

Set Total

600

11:00

400

8:00

200

6:00

Warm-down

150

Free

Swim

2:30

100

Free

Swim

2:00

100

Free

Swim

2:00

Total

4000

2.3

Miles

01:12:50

3650

2.1

Miles

01:10:30

2300

1.3

Miles

01:04:30