Group 1 Group 2 Group 3
Warm-up 4 X 25 Free Swim 0:30 4 X 25 Free Swim 0:30 4 X 25 Free Swim 0:30
  2 X 100 Choice Kick 2:15 2 X 100 Choice Kick 2:15 2 X 100 Choice Kick 2:15
  2 X 200 Free * Drill: Pull 4:00 2 X 200 Free * Drill: Pull 4:00 2 X 200 Free * Drill: Pull 4:00
  2 X 150 Free Swim 3:00 2 X 150 Free Swim 3:00 2 X 150 Free Swim 3:00
       
Set Total     1000     20:30     1000     20:30     1000     20:30
       
Set 1 1 X 500 Free Swim 7:45 1 X 500 Free Swim 8:15 1 X 300 Free Swim 7:00
  45 Second Rest 45 Second Rest 45 Second Rest
  1 X 100 IM Swim 1:45 1 X 100 IM Swim 2:00 1 X 100 Stroke Swim 2:30
  1 X 500 Free Swim 7:45 1 X 500 Free Swim 8:15 1 X 300 Free Swim 7:00
  45 Second Rest 45 Second Rest 45 Second Rest
  1 X 100 Stroke Swim 1:45 1 X 100 Stroke Swim 2:00 1 X 100 Stroke Swim 2:30
  1 X 500 Free Easy 7:45 1 X 500 Free Easy 8:15 1 X 300 Free Easy 7:00
  45 Second Rest 45 Second Rest 45 Second Rest
  1 X 100 Free Easy 1:45 1 X 100 Free Easy 2:00 1 X 100 Stroke Easy 2:30
Set Total     1800     28:30     1800     30:45     1200     28:30
       
Set 2 6 X 50 Stroke Swim 1:00 6 X 50 Stroke Swim 1:10 4 X 50 Stroke Swim 1:50
       
Set Total     300     6:00     300     7:00     200     7:20
       
Set 3 8 X 75 Free Swim 1:15 8 X 75 Free Swim 1:20 4 X 75 Free Swim 2:00
       
Set Total     600     10:00     600     10:40     300     8:00
       
Warm-down 100 Free Swim 3:00 100 Free Swim 3:00 100 Free Swim 3:00
                                     
Total 3800 2.2 Miles 01:08:00 3800 2.2 Miles 01:11:55 2800 1.6 Miles 01:07:20
* Drill: Use a pull buoy.  Stretch the recovery of the stroke and hold for two seconds.