| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 1 | X | 200 | Free | Swim | 4:00 | 1 | X | 200 | Free | Swim | 4:00 | 1 | X | 200 | Free | Swim | 4:00 |
| 2 | X | 100 | Choice | Kick | 2:15 | 2 | X | 100 | Choice | Kick | 2:15 | 2 | X | 50 | Choice | Kick | 2:00 | |
| 1 | X | 250 | Free | Pull | 5:00 | 1 | X | 250 | Free | Pull | 5:00 | 1 | X | 150 | Free | Pull | 4:00 | |
| 5 | X | 50 | Free | Swim | 1:00 | 5 | X | 50 | Free | Swim | 1:00 | 3 | X | 50 | Free | Swim | 1:00 | |
| Decend 50s | Decend 50s | Decend 50s | ||||||||||||||||
| Set Total | 900 | 18:30 | 900 | 18:30 | 600 | 15:00 | ||||||||||||
| Set 1 | 8 | X | 75 | Stroke | Swim | 1:15 | 8 | X | 75 | Stroke | Swim | 1:30 | 6 | X | 75 | Stroke | Swim | 2:00 |
| Set Total | 600 | 10:00 | 600 | 12:00 | 450 | 12:00 | ||||||||||||
| Set 2 | 8 | X | 150 | Free | Swim | 2:10 | 8 | X | 150 | Free | Swim | 2:20 | 8 | X | 100 | Free | Swim | 2:10 |
| Descend 1-4, 5-8 | Descend 1-4, 5-8 | Descend 1-4, 5-8 | ||||||||||||||||
| Set Total | 1200 | 17:20 | 1200 | 18:40 | 800 | 17:20 | ||||||||||||
| Set 3 | 2 | X | 200 | Free | Pull | 4:00 | 2 | X | 200 | Free | Pull | 4:00 | 2 | X | 150 | Free | Pull | 4:00 |
| Set Total | 400 | 8:00 | 400 | 8:00 | 300 | 8:00 | ||||||||||||
| Set 4 | 8 | X | 50 | Free | Swim | 0:50 | 8 | X | 50 | Free | Swim | 0:55 | 8 | X | 25 | Free | Swim | 0:50 |
| Set Total | 400 | 6:40 | 400 | 7:20 | 200 | 6:40 | ||||||||||||
| Warm-down | 200 | Free | Swim | 4:00 | 200 | Free | Swim | 4:00 | 100 | Free | Swim | 3:00 | ||||||
| Total | 3700 | 2.1 | Miles | 01:04:30 | 3700 | 2.1 | Miles | 01:08:30 | 2450 | 1.4 | Miles | 01:02:00 | ||||||