| 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 | 2:30 |
| 4 | X | 50 | Choice | Kick | 1:15 | 4 | X | 50 | Choice | Kick | 1:15 | 4 | X | 50 | Choice | Kick | 1:45 | |
| 2 | X | 150 | Free | Drill | 3:00 | 2 | X | 150 | Free | Drill | 3:00 | 2 | X | 100 | Free | Drill | 2:30 | |
| 8 | X | 25 | Stroke | Swim | 0:40 | 8 | X | 25 | Stroke | Swim | 0:40 | 6 | X | 25 | Stroke | Swim | 0:50 | |
| Set Total | 1000 | 22:20 | 1000 | 22:20 | 750 | 22:00 | ||||||||||||
| Set 1 | 6 | X | 50 | Fly | Swim | 1:15 | 6 | X | 50 | Fly | Swim | 1:20 | 4 | X | 50 | Stroke | Swim | 1:40 |
| Set Total | 300 | 7:30 | 300 | 8:00 | 200 | 6:40 | ||||||||||||
| Set 2 | 6 | X | 100 | Free | Swim | 1:30 | 6 | X | 100 | Free | Swim | 1:40 | 4 | X | 100 | Free | Swim | 2:10 |
| Set Total | 600 | 9:00 | 600 | 10:00 | 400 | 8:40 | ||||||||||||
| Set 3 | 6 | X | 50 | Back | Swim | 1:15 | 6 | X | 50 | Back | Swim | 1:20 | 4 | X | 50 | Stroke | Swim | 1:40 |
| Set Total | 300 | 7:30 | 300 | 8:00 | 200 | 6:40 | ||||||||||||
| Set 4 | 6 | X | 75 | Free | Swim | 1:10 | 6 | X | 75 | Free | Swim | 1:20 | 4 | X | 75 | Free | Swim | 2:00 |
| Set Total | 450 | 7:00 | 450 | 8:00 | 300 | 8:00 | ||||||||||||
| Set 5 | 6 | X | 50 | Breast | Swim | 1:15 | 6 | X | 50 | Breast | Swim | 1:20 | 4 | X | 50 | Stroke | Swim | 1:40 |
| Set Total | 300 | 7:30 | 300 | 8:00 | 200 | 6:40 | ||||||||||||
| Set 6 | 6 | X | 50 | Free | Swim | 0:50 | 6 | X | 50 | Free | Swim | 0:55 | 6 | X | 50 | Free | Swim | 1:20 |
| Set Total | 300 | 5:00 | 300 | 5:30 | 300 | 8:00 | ||||||||||||
| Warm-down | 150 | Free | Swim | 4:00 | 150 | Free | Swim | 4:00 | 150 | Free | Swim | 4:00 | ||||||
| Total | 3400 | 1.9 | Miles | 01:09:50 | 3400 | 1.9 | Miles | 01:13:50 | 2500 | 1.4 | Miles | 01:10:40 | ||||||
| *Drill: 1st 150 - Catch-up, 2nd 150 - Alternate Fist/non-fist | ||||||||||||||||||