| |
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 |
100 |
Choice |
Kick |
2:30 |
2 |
X |
100 |
Choice |
Kick |
2:30 |
2 |
X |
100 |
Choice |
Kick |
2:30 |
| |
2 |
X |
100 |
Free |
Pull |
2:00 |
2 |
X |
100 |
Free |
Pull |
2:00 |
2 |
X |
100 |
Free |
Pull |
2:00 |
| |
4 |
x |
50 |
Free |
Swim |
1:00 |
4 |
x |
50 |
Free |
Swim |
1:00 |
4 |
x |
50 |
Free |
Swim |
1:00 |
| Set
Total |
|
|
1000 |
|
|
21:00 |
|
|
1000 |
|
|
21:00 |
|
|
1000 |
|
|
21:00 |
| Set 1 |
5 X 200 as follows |
5 X 200 as follows |
5 X 200 as follows |
|
8 |
X |
25 |
Free |
Swim |
0:23 |
8 |
X |
25 |
Free |
Swim |
0:23 |
8 |
X |
25 |
Free |
Swim |
0:23 |
| |
4 |
X |
50 |
Free |
Swim |
0:45 |
4 |
X |
50 |
Free |
Swim |
0:45 |
4 |
X |
50 |
Free |
Swim |
0:45 |
| |
1 |
X |
75 |
Free |
Swim |
1:08 |
1 |
X |
75 |
Free |
Swim |
1:08 |
1 |
X |
75 |
Free |
Swim |
1:08 |
| |
1 |
X |
125 |
Free |
Swim |
1:52 |
1 |
X |
125 |
Free |
Swim |
1:52 |
1 |
X |
125 |
Free |
Swim |
1:52 |
| |
2 |
X |
100 |
Free |
Swim |
1:30 |
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 |
3:00 |
| Set
Total |
|
|
1000 |
|
|
15:00 |
|
|
1000 |
|
|
15:00 |
|
|
1000 |
|
|
15:00 |
| 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 |
5 |
X |
100 |
Free |
Swim |
1:25 |
5 |
X |
100 |
Free |
Swim |
1:25 |
5 |
X |
100 |
Free |
Swim |
1:25 |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Set
Total |
|
|
500 |
|
|
7:05 |
|
|
500 |
|
|
7:05 |
|
|
500 |
|
|
7:05 |
| 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 |
75 |
Free |
Swim |
1:10 |
| Set
Total |
|
|
450 |
|
|
7:00 |
|
|
450 |
|
|
7:00 |
|
|
450 |
|
|
7:00 |
| Warm-down |
|
|
150 |
Free |
Swim |
2:00 |
|
|
150 |
Free |
Swim |
2:00 |
|
|
150 |
Free |
Swim |
2:00 |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Total |
|
|
3300 |
1.9 |
Miles |
00:56:05 |
|
|
3300 |
1.9 |
Miles |
00:56:05 |
|
|
3300 |
1.9 |
Miles |
00:56:05 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|