Group 1							Group 2							Group 3
Warm-up	1	X	300	Free	Swim	6:00		1	X	300	Free	Swim	6:00		1	X	300	Free	Swim	6:00
	2	X	100	Free	Kick	2:15		2	X	100	Free	Kick	2:15		2	X	100	Free	Kick	2:15
Set Total			500			10:30	Cumulative			500			10:30	Cumulative			500			10:30	Cumulative
Set 1	1	X	200	Free	Swim	3:00	00	1	X	200	Free	Swim	3:00	00	1	X	150	Free	Swim	3:00	00
	1	X	200	Free	Swim	2:55	00	1	X	200	Free	Swim	2:55	00	1	X	150	Free	Swim	2:55	00
	1	X	200	Free	Swim	2:50	55	1	X	200	Free	Swim	2:50	55	1	X	150	Free	Swim	2:50	55
	1	X	200	Free	Swim	2:45	45	1	X	150	Free	Swim	2:45	45	1	X	150	Free	Swim	2:45	45
	1	X	200	Free	Swim	2:40	30	1	X	150	Free	Swim	2:40	30	1	X	150	Free	Swim	2:40	30
	1	X	150	Free	Swim	2:35	10	1	X	150	Free	Swim	2:35	10	1	X	100	Free	Swim	2:35	10
	1	X	150	Free	Swim	2:30	45	1	X	150	Free	Swim	2:30	45	1	X	100	Free	Swim	2:30	45
	1	X	150	Free	Swim	2:25	15	1	X	150	Free	Swim	2:25	15	1	X	100	Free	Swim	2:25	15
	1	X	150	Free	Swim	2:20	40	1	X	150	Free	Swim	2:20	40	1	X	100	Free	Swim	2:20	40
	1	X	150	Free	Swim	2:15	00	1	X	150	Free	Swim	2:15	00	1	X	100	Free	Swim	2:15	00
	1	X	150	Free	Swim	2:10	15	1	X	150	Free	Swim	2:10	15	1	X	100	Free	Swim	2:10	15
	1	X	150	Free	Swim	2:05	25	1	X	100	Free	Swim	2:05	25	1	X	100	Free	Swim	2:05	25
	1	X	150	Free	Swim	2:00	30	1	X	100	Free	Swim	2:00	30	1	X	100	Free	Swim	2:00	30
	1	X	150	Free	Swim	1:55	30	1	X	100	Free	Swim	1:55	30	1	X	100	Free	Swim	1:55	30
	1	X	150	Free	Swim	1:50	25	1	X	100	Free	Swim	1:50	25	1	X	100	Free	Swim	1:50	25
	1	X	150	Free	Swim	1:45	15	1	X	100	Free	Swim	1:45	15	1	X	50	Free	Swim	1:45	15
	1	X	100	Free	Swim	1:40	00	1	X	100	Free	Swim	1:40	00	1	X	50	Free	Swim	1:40	00
	1	X	100	Free	Swim	1:35	40	1	X	100	Free	Swim	1:35	40	1	X	50	Free	Swim	1:35	40
	1	X	100	Free	Swim	1:30	15	1	X	100	Free	Swim	1:30	15	1	X	50	Free	Swim	1:30	15
	1	X	100	Free	Swim	1:25	45	1	X	100	Free	Swim	1:25	45	1	X	50	Free	Swim	1:25	45
	1	X	100	Free	Swim	1:20	10	1	X	50	Free	Swim	1:20	10	1	X	50	Free	Swim	1:20	10
	1	X	100	Free	Swim	1:15	30	1	X	50	Free	Swim	1:15	30	1	X	50	Free	Swim	1:15	30
	1	X	50	Free	Swim	1:10	45	1	X	50	Free	Swim	1:10	45	1	X	25	Free	Swim	1:10	45
	1	X	50	Free	Swim	1:05	55	1	X	50	Free	Swim	1:05	55	1	X	25	Free	Swim	1:05	55
	1	X	50	Free	Swim	1:00	00	1	X	50	Free	Swim	1:00	00	1	X	25	Free	Swim	1:00	00
	1	X	50	Free	Swim	0:55	00	1	X	50	Free	Swim	0:55	00	1	X	25	Free	Swim	0:55	00
	1	X	50	Free	Swim	0:50	55	1	X	50	Free	Swim	0:50	55	1	X	25	Free	Swim	0:50	55
	1	X	50	Free	Swim	0:45	45	1	X	50	Free	Swim	0:45	45	1	X	25	Free	Swim	0:45	45
0:30	1	X	50	Free	Swim	0:40	30	1	X	25	Free	Swim	0:40	30	1	X	25	Free	Swim	0:40	30
0:25	1	X	50	Free	Swim	0:35	10	1	X	25	Free	Swim	0:35	10	1	X	25	Free	Swim	0:35	10
0:05	1	X	25	Free	Swim	0:30	45	1	X	25	Free	Swim	0:30	45	1	X	25	Free	Swim	0:30	45
	1	X	25	Free	Swim	0:25	15	1	X	25	Free	Swim	0:25	15	1	X	25	Free	Swim	0:25	15
	1	X	25	Free	Swim	0:20	40	1	X	25	Free	Swim	0:20	40	1	X	25	Free	Swim	0:20	40
	1	X	25	Free	Swim	0:15	00	1	X	25	Free	Swim	0:15	00	1	X	25	Free	Swim	0:15	00
Set Total			3750			55:15				3250			55:15				2400			55:15
Warm-down			100	Free	Swim	3:00				100	Free	Swim	3:00				100	Free	Swim	3:00
Total			4350	2.5	Miles	01:08:45				3850	2.2	Miles	01:08:45				3000	1.7	Miles	01:08:45