Group 1

Group 2

Group 3

Warm-up

4

X

25

Free

Swim

0:30

4

X

25

Free

Swim

0:30

4

X

25

Free

Swim

0:30

2

X

100

Choice

Kick

2:15

2

X

100

Choice

Kick

2:15

2

X

75

Choice

Kick

2:15

2

X

200

Free

* Drill: Pull

4:00

2

X

200

Free

* Drill: Pull

4:00

2

X

150

Free

* Drill: Pull

4:00

2

X

150

Free

Swim

3:00

2

X

150

Free

Swim

3:00

2

X

100

Free

Swim

3:00

1000

20:30

1000

20:30

750

20:30

Set 1

1

X

125

Free

Swim

1:50

1

X

125

Free

Swim

2:00

1

X

75

Free

Swim

1:50

1

X

50

Choice

Kick

1:15

1

X

50

Choice

Kick

1:20

1

X

50

Choice

Kick

1:15

1

X

175

Free

Swim

2:40

1

X

175

Free

Swim

2:50

1

X

125

Free

Swim

2:40

Repeat 4 Times

Repeat 4 Times

Repeat 4 Times

1400

23:00

1400

24:40

1000

23:00

Set 2

6

X

75

Stroke

Swim

1:15

6

X

75

Stroke

Swim

1:25

4

X

75

Stroke

Swim

1:15

450

7:30

450

8:30

300

5:00

Set 3

2

X

300

Free

Pull

6:00

2

X

300

Free

Pull

6:00

2

X

200

Free

Pull

6:00

600

12:00

600

12:00

400

12:00

Set 4

6

X

25

Free

Sprint

0:25

6

X

25

Free

Sprint

0:30

6

X

25

Free

Sprint

0:45

Sprint

Sprint

Sprint

150

2:30

150

3:00

150

4:30

Warm-down

100

Free

Swim

3:00

100

Free

Swim

3:00

100

Free

Swim

3:00

Total

3700

2.1

Miles

01:08:30

3700

2.1

Miles

01:11:40

2700

1.5

Miles

01:08:00

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