| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 1 | X | 300 | Free | Swim | 6:00 | 1 | X | 300 | Free | Swim | 6:00 | 1 | X | 200 | Free | Swim | 6:00 |
| 3 | X | 100 | Choice | Kick | 2:15 | 3 | X | 100 | Choice | Kick | 2:15 | 2 | X | 100 | Choice | Kick | 4:00 | |
| 1 | X | 300 | Free | Pull | 6:00 | 1 | X | 300 | Free | Pull | 6:00 | 1 | X | 200 | Free | Pull | 6:00 | |
| 900 | 18:45 | 900 | 18:45 | 600 | 20:00 | |||||||||||||
| Set 1 | 1 | X | 200 | Free | Swim | 3:00 | 1 | X | 200 | Free | Swim | 3:10 | ||||||
| 1 | X | 150 | Free | Swim | 2:15 | 1 | X | 150 | Free | Swim | 2:20 | 1 | X | 150 | Free | Swim | 3:00 | |
| 1 | X | 100 | Free | Swim | 1:30 | 1 | X | 100 | Free | Swim | 1:40 | 1 | X | 100 | Free | Swim | 2:00 | |
| 1 | X | 50 | Free | Swim | 1:00 | 1 | X | 50 | Free | Swim | 1:00 | 1 | X | 50 | Free | Swim | 1:00 | |
| Repeat 3 Times | Repeat 3 Times | Repeat 3 Times | ||||||||||||||||
| 1500 | 23:15 | 1500 | 24:30 | 900 | 18:00 | |||||||||||||
| 50 Free Easy | 50 Free Easy | 50 Free Easy | ||||||||||||||||
| Set 2 | 4 | X | 100 | IM | Swim | 1:45 | 4 | X | 100 | IM | Swim | 2:00 | 4 | X | 75 | Choice | Swim | 1:45 |
| 400 | 7:00 | 400 | 8:00 | 300 | 7:00 | |||||||||||||
| 50 Free Easy | 50 Free Easy | 50 Free Easy | ||||||||||||||||
| Set 3 | 2 | X | 200 | Free | Pull | 4:00 | 2 | X | 200 | Free | Pull | 4:00 | 2 | X | 150 | Free | Pull | 4:00 |
| 400 | 8:00 | 400 | 8:00 | 300 | 8:00 | |||||||||||||
| Set 4 | 6 | X | 25 | Stroke | Sprint | 0:30 | 6 | X | 25 | Stroke | Sprint | 0:30 | 6 | X | 25 | Stroke | Sprint | 1:00 |
| Sprint | Sprint | Sprint | ||||||||||||||||
| 150 | 3:00 | 150 | 3:00 | 150 | 6:00 | |||||||||||||
| Warm-down | 150 | Free | Swim | 3:00 | 150 | Free | Swim | 3:00 | 150 | Free | Swim | 3:00 | ||||||
| Total | 3600 | 2.0 | Miles | 01:03:00 | 3600 | 2.0 | Miles | 01:05:15 | 2500 | 1.4 | Miles | 01:02:00 | ||||||