| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 1 | X | 150 | Free | Swim | 3:00 | 1 | X | 150 | Free | Swim | 3:00 | 1 | X | 100 | Free | Swim | 3:00 |
| 2 | X | 150 | Free | Pull | 3:00 | 2 | X | 150 | Free | Pull | 3:00 | 2 | X | 50 | Free | Pull | 3:00 | |
| 2 | X | 150 | Free | Kick | 1:15 | 2 | X | 150 | Free | Kick | 1:15 | 2 | X | 50 | Free | Kick | 1:45 | |
| 2 | X | 150 | Free | Drill* | 3:00 | 2 | X | 150 | Free | Drill* | 4:00 | 2 | X | 150 | Free | Drill* | 5:00 | |
| Set Total | 1050 | 17:30 | 1050 | 19:30 | 600 | 22:30 | ||||||||||||
| Set 1 | 6 | X | 150 | IM | Swim | 2:30 | 6 | X | 150 | IM | Swim | 2:45 | 2 | X | 150 | Free | Swim | 4:00 |
| 50 FL/50 BK/50 BR | 50 FL/50 BK/50 BR | |||||||||||||||||
| Set Total | 900 | 15:00 | 900 | 16:30 | 300 | 8:00 | ||||||||||||
| Set 2 | 4 | X | 150 | Free | Swim | 2:10 | 4 | X | 150 | Free | Swim | 2:30 | 2 | X | 150 | Free | Swim | 3:30 |
| 25 easy/50 hard/25 easy/50 hard | 25 easy/50 hard/25 easy/50 hard | 25 easy/50 hard/25 easy/50 hard | ||||||||||||||||
| Set Total | 600 | 8:40 | 600 | 10:00 | 300 | 7:00 | ||||||||||||
| Set 3 | 2 | X | 300 | Free | Swim | 5:00 | 2 | X | 300 | Free | Swim | 5:00 | 2 | X | 200 | Free | Swim | 5:00 |
| Breath every four strokes | Breath every four strokes | Breath every four strokes | ||||||||||||||||
| Set Total | 600 | 10:00 | 600 | 10:00 | 400 | 10:00 | ||||||||||||
| Set 4 | 9 | X | 50 | Free | Swim | 0:55 | 9 | X | 50 | Free | Swim | 1:00 | 6 | X | 50 | Free | Swim | 1:30 |
| Descend in set of 3 | Descend in set of 3 | Descend in set of 3 | ||||||||||||||||
| Set Total | 450 | 8:15 | 450 | 9:00 | 300 | 9:00 | ||||||||||||
| Warm-down | 150 | Free | Swim | 3:00 | 150 | Free | Swim | 3:00 | 150 | Free | Swim | 3:00 | ||||||
| Total | 3750 | 2.1 | Miles | 01:02:25 | 3750 | 2.1 | Miles | 01:08:00 | 2050 | 1.2 | Miles | 00:59:30 | ||||||
| *Drill: 1st lap breath every 2 strokes, 2nd every 2 strokes, 3rd every 3 strokes, 4th every 4 strokes, 5th every 5 strokes, 6th every 6 strokes | ||||||||||||||||||