Group 1
Group 2
Group 3
Warm-up
2
X
200
Free
Swim
4:00
2
X
200
Free
Swim
4:00
2
X
150
Free
Swim
4:00
2
X
100
Choice
Kick
2:30
2
X
100
Choice
Kick
2:30
2
X
75
Choice
Kick
2:30
2
X
100
Free
Pull
2:00
2
X
100
Free
Pull
2:00
2
X
100
Free
Pull
2:30
4
x
50
Free
Swim
1:00
4
x
50
Free
Swim
1:00
4
x
50
Free
Swim
1:30
Set Total
1000
21:00
1000
21:00
850
24:00
Set 1
5 X 200 as follows
5 X 200 as follows
4 X 200 as follows
8
X
25
Free
Swim
0:23
8
X
25
Free
Swim
0:23
8
X
25
Free
Swim
0:40
4
X
50
Free
Swim
0:45
4
X
50
Free
Swim
0:45
4
X
50
Free
Swim
1:20
1
X
75
Free
Swim
1:08
1
X
75
Free
Swim
1:08
1
X
75
Free
Swim
2:00
1
X
125
Free
Swim
1:52
1
X
125
Free
Swim
1:52
1
X
125
Free
Swim
3:20
2
X
100
Free
Swim
1:30
2
X
100
Free
Swim
1:30
1
X
200
Free
Swim
3:00
1
X
200
Free
Swim
3:00
1
X
200
Free
Swim
4:00
Set Total
1000
15:00
1000
15:00
800
20:00
Set 2
1
X
100
Free
Easy
2:00
1
X
100
Free
Easy
2:00
1
X
100
Free
Easy
2:00
Set Total
100
2:00
100
2:00
100
2:00
Set 3
10
X
50
Free
Swim
1:25
10
X
50
Free
Swim
1:25
10
X
50
Free
Swim
1:25
Broken 50*
Broken 50*
Broken 50*
Set Total
500
14:10
500
14:10
500
14:10
Set 4
1
X
100
Free
Easy
2:00
1
X
100
Free
Easy
2:00
1
X
100
Free
Easy
2:00
Set Total
100
2:00
100
2:00
100
2:00
Set 5
6
X
75
Free
Swim
1:10
6
X
75
Free
Swim
1:10
6
X
50
Free
Swim
1:10
Set Total
450
7:00
450
7:00
300
7:00
Warm-down
150
Free
Swim
2:00
150
Free
Swim
2:00
150
Free
Swim
2:00
Total
3300
1.9
Miles
01:03:10
3300
1.9
Miles
01:03:10
2800
1.6
Miles
01:11:10
* Broken 50:
Start at the middle of the pool.
Swim toward the shallow end, flip-turn, swim toward the deep end, flip turn, end at the middle of the pool.
Next 50 swim toward the deep end first.
Alternate.