Group 1 Group 2 Group 3
Warm-up 1 X 200 Free Swim 4:00 1 X 200 Free Swim 4:00 1 X 100 Free Swim 3:00
  2 X 100 Choice Kick 2:15 2 X 100 Choice Kick 2:15 2 X 100 Choice Kick 2:15
  1 X 250 Free Pull 5:00 1 X 250 Free Pull 5:00 1 X 150 Free Pull 5:00
  5 X 50 Free Swim 1:00 5 X 50 Free Swim 1:00 3 X 50 Free Swim 2:00
  Decend 50s Decend 50s Decend 50s
Set Total     900     18:30     900     18:30     600     18:30
    0:46  
Set 1 4 X 250 Free Swim 3:40 4 X 250 Free Swim 3:50 4 X 150 Free Swim 3:00
  Swim 200, rest 5 second, sprint 50 Swim 200, rest 5 second, sprint 50 Swim 100, rest 5 second, sprint 50
       
Set Total     1000     14:40     1000     15:20     600     12:00
       
Set 2 6 X 50 Stroke Swim 1:00 6 X 50 Stroke Swim 1:10 4 X 50 Stroke Swim 2:00
       
Set Total     300     6:00     300     7:00     200     8:00
       
Set 3 6 X 100 IM Swim 1:45 6 X 100 IM Swim 2:00 6 X 50 Stroke Swim 1:45
       
Set Total     600     10:30     600     12:00     300     10:30
       
Set 3 6 X 50 Free Swim 0:50 6 X 50 Free Swim 0:55 6 X 50 Free Swim 1:30
       
Set Total     300     5:00     300     5:30     300     9:00
Warm-down 200 Free Swim 3:00 200 Free Swim 3:00 200 Free Swim 3:00
                                     
Total 3300 1.9 Miles 00:57:40 3300 1.9 Miles 01:01:20 2200 1.3 Miles 01:01:00