Group 1
Group 2
Group 3
Warm-up
1
X
200
Free
Swim
4:00
1
X
200
Free
Swim
4:00
1
X
150
Free
Swim
4:00
2
X
100
Choice
Kick
2:15
2
X
100
Choice
Kick
2:15
2
X
75
Choice
Kick
2:15
2
X
100
Free
Drill*
2:00
2
X
100
Free
Drill*
2:00
2
X
100
Free
Drill*
2:00
8
X
25
Free
Swim
0:30
8
X
25
Free
Swim
0:30
6
X
25
Free
Swim
0:30
Decend 50s
Decend 50s
Decend 50s
Set Total
800
16:30
800
16:30
650
15:30
Set 1
9
X
50
Free
Swim
1:00
9
X
50
Free
Swim
1:00
9
X
50
Free
Swim
1:30
Decend 1-3, 4-6, 7-9
Decend 1-3, 4-6, 7-9
Decend 1-3, 4-6, 7-9
Set Total
450
9:00
450
9:00
450
13:30
Set 2
3
X
100
Free
Swim
1:40
3
X
100
Free
Swim
1:40
3
X
100
Free
Swim
2:00
Decend 1-3
Decend 1-3
Decend 1-3
Set Total
300
5:00
300
5:00
300
6:00
Set 3
2
X
150
Free
Swim
2:30
2
X
150
Free
Swim
2:30
2
X
150
Free
Swim
4:00
Set Total
300
5:00
300
5:00
300
8:00
Set 4
1
X
300
Free
Swim
5:00
1
X
300
Free
Swim
5:00
1
X
300
Free
Swim
8:00
Set Total
300
5:00
300
5:00
300
8:00
Set 5
8
X
75
Stroke
Swim
1:30
8
X
75
Stroke
Swim
1:30
4
X
75
Stroke
Swim
2:30
Set Total
600
12:00
600
12:00
300
10:00
Set 6
8
X
75
Free
Swim
1:10
8
X
75
Free
Swim
1:15
4
X
75
Free
Swim
1:40
Set Total
600
9:20
600
10:00
300
6:40
Warm-down
200
Free
Swim
4:00
200
Free
Swim
4:00
100
Free
Swim
3:00
Total
3550
2.0
Miles
01:05:50
3550
2.0
Miles
01:06:30
2700
1.5
Miles
01:10:40
*Drill - 1st 25: Kick on side, 2nd 25: - Catch-up, 3rd 25: Kick on side, 4th 25: Fist