| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 2 | X | 100 | Free | Swim | 2:00 | 2 | X | 100 | Free | Swim | 2:00 | 2 | X | 100 | Free | Swim | 2:00 |
| 2 | X | 100 | Choice | Kick | 2:15 | 2 | X | 100 | Choice | Kick | 2:15 | 2 | X | 75 | Choice | Kick | 2:15 | |
| 2 | X | 100 | Stroke | Swim | 2:00 | 2 | X | 100 | Stroke | Swim | 2:00 | 2 | X | 75 | Stroke | Swim | 2:00 | |
| 4 | X | 50 | Stroke | Swim | 1:15 | 4 | X | 50 | Stroke | Swim | 1:15 | 2 | X | 50 | Stroke | Swim | 1:45 | |
| Set Total | 800 | 17:30 | 800 | 17:30 | 600 | 16:00 | ||||||||||||
| Set 1 | 4 | X | 200 | IM | Swim | 3:45 | 4 | X | 200 | IM | Swim | 4:00 | 3 | X | 150 | Stroke | Swim | 3:45 |
| Set Total | 800 | 15:00 | 800 | 16:00 | 450 | 11:15 | ||||||||||||
| Set 2 | 8 | X | 100 | * | Swim | 1:45 | 8 | X | 100 | * | Swim | 1:50 | 6 | X | 100 | * | Swim | 4:45 |
| *25 Stroke/50 Free/25 Stroke | *25 Stroke/50 Free/25 Stroke | *25 Stroke/50 Free/25 Stroke | ||||||||||||||||
| Set Total | 800 | 14:00 | 800 | 14:40 | 600 | 28:30 | ||||||||||||
| Set 3 | 6 | X | 75 | Free | Swim | 1:10 | 6 | X | 75 | Free | Swim | 1:15 | 4 | X | 75 | Free | Swim | 1:50 |
| Increase effort each lap | Increase effort each lap | Increase effort each lap | ||||||||||||||||
| Set Total | 450 | 7:00 | 450 | 7:30 | 300 | 7:20 | ||||||||||||
| Set 4 | 12 | X | 25 | Stroke | Swim | 0:30 | 12 | X | 25 | Stroke | Swim | 0:30 | 8 | X | 25 | Stroke | Swim | 0:30 |
| Set Total | 300 | 6:00 | 300 | 6:00 | 200 | 4:00 | ||||||||||||
| Warm-down | 150 | Free | Swim | 3:00 | 150 | Free | Swim | 3:00 | 150 | Free | Swim | 3:00 | ||||||
| Total | 3300 | 1.9 | Miles | 01:02:30 | 3300 | 1.9 | Miles | 01:04:40 | 2300 | 1.3 | Miles | 01:10:05 | ||||||