Group 1 Group 2 Group 3
Warm-up 2 X 200 Free Swim 4:00 2 X 200 Free Swim 4:00 2 X 200 Free Swim 4:00
  2 X 50 Free Kick 1:30 2 X 50 Free Kick 1:30 2 X 50 Free Kick 1:30
  2 X 100 Free Pull 2:00 2 X 100 Free Pull 2:00 2 X 100 Free Pull 2:00
Set Total     700     15:00     700     15:00     700     15:00
Set 1 2 X 100 IM Swim 2:00 2 X 100 IM Swim 2:00 2 X 100 IM Swim 2:00
  2 X 50 Back Swim 1:15 2 X 50 Back Swim 1:15 2 X 50 Back Swim 1:15
  2 X 100 Free Swim 1:30 2 X 100 Free Swim 1:30 2 X 100 Free Swim 1:30
  2 X 50 Free Kick 1:15 2 X 50 Free Kick 1:15 2 X 50 Free Kick 1:15
  2 X 50 Breast Swim 1:15 2 X 50 Breast Swim 1:15 2 X 50 Breast Swim 1:15
2 X 200 Free Swim 3:00 2 X 200 Free Swim 3:00 2 X 200 Free Swim 3:00
  2 X 100 Free Kick 2:30 2 X 100 Free Kick 2:30 2 X 100 Free Kick 2:30
  2 X 50 Fly Swim 1:15 2 X 50 Fly Swim 1:15 2 X 50 Fly Swim 1:15
  2 X 50 Free Swim 1:00 2 X 50 Free Swim 1:00 2 X 50 Free Swim 1:00
  2 X 75 Free Swim 1:15 2 X 75 Free Swim 1:15 2 X 75 Free Swim 1:15
  2 X 75 Free Kick 2:00 2 X 75 Free Kick 2:00 2 X 75 Free Kick 2:00
  2 X 25 Free Swim 0:30 2 X 25 Free Swim 0:30 2 X 25 Free Swim 0:30
  2 X 25 Free Kick 0:45 2 X 25 Free Kick 0:45 2 X 25 Free Kick 0:45
             
             
             
Set Total     1900     39:00     1900     39:00     1900     39:00
Warm-down   200 Free Swim 2:30   200 Free Swim 2:30   200 Free Swim 2:30
                                     
Total 2800 1.6 Miles 00:56:30 2800 1.6 Miles 00:56:30 2800 1.6 Miles 00:56:30