| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 2 | X | 150 | Free | Swim | 3:00 | 2 | X | 150 | Free | Swim | 3:00 | 2 | X | 100 | Free | Swim | 3:00 |
| 4 | X | 50 | IM | Kick | 1:15 | 4 | X | 50 | IM | Kick | 1:15 | 4 | X | 50 | Free | Kick | 2:00 | |
| 1 | X | 200 | Free | Pull | 5:00 | 1 | X | 200 | Free | Pull | 5:00 | 1 | X | 200 | Free | Pull | 6:00 | |
| Set Total | 700 | 16:00 | 700 | 16:00 | 600 | 20:00 | ||||||||||||
| Set 1 | 15 | X | 50 | IM | Swim | 1:00 | 15 | X | 50 | IM | Swim | 1:05 | 10 | X | 50 | Stroke | Swim | 1:30 |
| Rotate Fly, Back, Breast | Rotate Fly, Back, Breast | |||||||||||||||||
| Set Total | 750 | 15:00 | 750 | 16:15 | 500 | 15:00 | ||||||||||||
| Set 2 | 15 | X | 50 | Free | Swim | 0:50 | 15 | X | 50 | Free | Swim | 0:55 | 10 | X | 50 | Free | Swim | 1:15 |
| Set Total | 750 | 12:30 | 750 | 13:45 | 500 | 12:30 | ||||||||||||
| Set 3 | 2 | X | 300 | Free | Pull | 5:30 | 2 | X | 300 | Free | Pull | 6:00 | 2 | X | 200 | Free | Pull | 5:30 |
| Set Total | 600 | 11:00 | 600 | 12:00 | 400 | 11:00 | ||||||||||||
| Set 3 | 3 | X | 100 | Free | Swim | 1:30 | 3 | X | 100 | Free | Swim | 1:35 | 4 | X | 50 | Free | Swim | 1:15 |
| Set Total | 300 | 4:30 | 300 | 4:45 | 200 | 5:00 | ||||||||||||
| Warm-down | 200 | Free | Swim | 3:00 | 200 | Free | Swim | 3:00 | 200 | Free | Swim | 3:00 | ||||||
| Total | 3300 | 1.9 | Miles | 01:02:00 | 3300 | 1.9 | Miles | 01:05:45 | 2400 | 1.4 | Miles | 01:06:30 | ||||||