Group 1

Group 2

Group 3

Warm-up

2

X

200

Free

Swim

4:00

2

X

200

Free

Swim

4:00

2

X

100

Free

Swim

4:00

1

X

200

Choice

Kick

4:30

1

X

200

Choice

Kick

4:30

1

X

100

Choice

Kick

4:30

1

X

200

Free

Drill*

3:30

1

X

200

Free

Drill*

3:30

1

X

100

Free

Drill*

3:30

1

X

200

Free

Pull

3:30

1

X

200

Free

Pull

3:30

1

X

100

Free

Pull

3:30

Set Total

1000

19:30

1000

19:30

500

19:30

Set 1

6

X

200

Free

Swim

3:00

6

X

200

Free

Swim

3:10

6

X

100

Free

Swim

3:00

Set Total

1200

18:00

1200

19:00

600

18:00

Set 2

2

X

200

Free

Pull

4:00

2

X

200

Free

Pull

4:00

2

X

150

Free

Pull

4:00

Set Total

400

8:00

400

8:00

300

8:00

Set 3

4

X

200

IM

Swim

3:30

4

X

200

IM

Swim

4:00

4

X

100

IM

Swim

3:30

Set Total

800

14:00

800

16:00

400

14:00

Warm-down

200

Free

Swim

4:00

200

Free

Swim

4:00

200

Free

Swim

3:00

Total

3600

2.0

Miles

01:03:30

3600

2.0

Miles

01:06:30

2000

1.1

Miles

01:02:30

*Drill - Odd laps, breath every four strokes, Even laps, breath every six strokes