| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 1 | X | 150 | Free | Swim-easy | 4:00 | 1 | X | 150 | Free | Swim-easy | 4:00 | 1 | X | 100 | Free | Swim-easy | 2:30 |
| 2 | X | 100 | Free | Kick | 2:15 | 2 | X | 100 | Free | Kick | 2:15 | 2 | X | 50 | Free | Kick | 1:30 | |
| 1 | X | 200 | Free | Pull | 4:00 | 1 | X | 200 | Free | Pull | 4:00 | 1 | X | 100 | Free | Pull | 3:00 | |
| 1 | X | 150 | Free | Swim | 4:00 | 1 | X | 150 | Free | Swim | 4:00 | 1 | X | 100 | Free | Swim | 2:30 | |
| 4 | X | 50 | Free | Swim | 1:00 | 4 | X | 50 | Free | Swim | 1:00 | 4 | X | 25 | Free | Swim | 1:00 | |
| Set Total | 900 | 20:30 | 900 | 20:30 | 500 | 15:00 | ||||||||||||
| Set 1 | 3 | X | 200 | FR | Swim | 3:00 | 3 | X | 200 | FR | Swim | 3:10 | 3 | X | 100 | FR | Swim | 2:20 |
| 2 | X | 100 | FR | Swim | 1:25 | 2 | X | 100 | FR | Swim | 1:30 | 2 | X | 50 | FR | Swim | 1:15 | |
| 3 | X | 200 | FR | Swim | 2:55 | 3 | X | 200 | FR | Swim | 3:05 | 3 | X | 100 | FR | Swim | 2:15 | |
| Set Total | 1400 | 20:35 | 1400 | 21:45 | 700 | 16:15 | ||||||||||||
| Set 2 | ||||||||||||||||||
| 1 | X | 500 | Free | Swim | 8:00 | 1 | X | 500 | Free | Swim | 8:00 | 1 | X | 250 | Free | Swim | 6:00 | |
| Set Total | 500 | 8:00 | 500 | 8:00 | 250 | 6:00 | ||||||||||||
| Set 3 | 10 | X | 50 | Free | Swim | 0:50 | 10 | X | 50 | Free | Swim | 0:55 | 5 | X | 50 | Free | Swim | 1:30 |
| 10 | X | 25 | Free | Swim | 0:25 | 10 | X | 25 | Free | Swim | 0:25 | 5 | X | 25 | Free | Swim | 0:45 | |
| Set Total | 750 | 12:30 | 750 | 13:20 | 375 | 11:15 | ||||||||||||
| Warm-down | 150 | Free | Swim | 2:30 | 150 | Free | Swim | 2:30 | 100 | Free | Swim | 2:30 | ||||||
| Total | 3700 | 2.1 | Miles | 01:06:35 | 3700 | 2.1 | Miles | 01:08:35 | 1925 | 1.1 | Miles | 00:53:30 | ||||||