Group 1 Group 2 Group 3
Warm-up 1 X 250 Free Swim 3:00   1 X 250 Free Swim 3:00   1 X 150 Free Swim 3:00  
  2 X 100 Free Kick 2:15   2 X 100 Free Kick 2:15   2 X 50 Free Kick 2:15  
  2 X 200 Free Pull 3:30   2 X 200 Free Pull 3:30   2 X 150 Free Pull 3:30  
Set Total     850     14:30 Cumulative     850     14:30 Cumulative     550     14:30 Cumulative
Set 1 1 X 50 Free Swim 1:00 0:00 1 X 50 Free Swim 1:00 0:00 1 X 50 Free Swim 1:30 0:00
  1 X 50 Free Swim 0:59 1:00 1 X 50 Free Swim 0:59 1:00 1 X 50 Free Swim 1:29 1:30
  1 X 50 Free Swim 0:58 1:59 1 X 50 Free Swim 0:58 1:59 1 X 50 Free Swim 1:28 2:59
  1 X 50 Free Swim 0:57 2:57 1 X 50 Free Swim 0:57 2:57 1 X 50 Free Swim 1:27 4:27
  1 X 50 Free Swim 0:56 3:54 1 X 50 Free Swim 0:56 3:54 1 X 50 Free Swim 1:26 5:54
  1 X 50 Free Swim 0:55 4:50 1 X 50 Free Swim 0:55 4:50 1 X 50 Free Swim 1:25 7:20
  1 X 50 Free Swim 0:54 5:45 1 X 50 Free Swim 0:54 5:45 1 X 50 Free Swim 1:24 8:45
  1 X 50 Free Swim 0:53 6:39 1 X 50 Free Swim 0:53 6:39 1 X 50 Free Swim 1:23 10:09
  1 X 50 Free Swim 0:52 7:32 1 X 50 Free Swim 0:52 7:32 1 X 50 Free Swim 1:22 11:32
  1 X 50 Free Swim 0:51 8:24 1 X 50 Free Swim 0:51 8:24 1 X 50 Free Swim 1:21 12:54
  1 X 50 Free Swim 0:50 9:15 1 X 50 Free Swim 0:50 9:15 1 X 50 Free Swim 1:20 14:15
  1 X 50 Free Swim 0:49 10:05 1 X 50 Free Swim 0:49 10:05 1 X 50 Free Swim 1:19 15:35
  1 X 50 Free Swim 0:48 10:54 1 X 50 Free Swim 0:48 10:54 1 X 50 Free Swim 1:18 16:54
  1 X 50 Free Swim 0:47 11:42 1 X 50 Free Swim 0:47 11:42 1 X 50 Free Swim 1:17 18:12
  1 X 50 Free Swim 0:46 12:29 1 X 50 Free Swim 0:46 12:29 1 X 50 Free Swim 1:16 19:29
  1 X 50 Free Swim 0:45 13:15 1 X 50 Free Swim 0:45 13:15 1 X 50 Free Swim 1:15 20:45
  1 X 50 Free Swim 0:44 14:00 1 X 50 Free Swim 0:44 14:00  
  1 X 50 Free Swim 0:43 14:44 1 X 50 Free Swim 0:43 14:44  
  1 X 50 Free Swim 0:42 15:27 1 X 50 Free Swim 0:42 15:27  
  1 X 50 Free Swim 0:41 16:09 1 X 50 Free Swim 0:41 16:09  
  1 X 50 Free Swim 0:40 16:50 1 X 50 Free Swim 0:40 16:50  
  1 X 50 Free Swim 0:39 17:30 1 X 50 Free Swim 0:39 17:30  
  1 X 50 Free Swim 0:38 18:09 1 X 50 Free Swim 0:38 18:09  
  1 X 50 Free Swim 0:37 18:47 1 X 50 Free Swim 0:37 18:47  
  1 X 50 Free Swim 0:36 19:24 1 X 50 Free Swim 0:36 19:24  
  1 X 50 Free Swim 0:35 20:00 1 X 50 Free Swim 0:35 20:00  
  1 X 50 Free Swim 0:34 20:35    
  1 X 50 Free Swim 0:33 21:09    
  1 X 50 Free Swim 0:32 21:42    
  1 X 50 Free Swim 0:31 22:14    
  1 X 50 Free Swim 0:30 22:45    
Set Total     1550     23:15       1300     20:35       800     22:00  
  3 X 300 Free Pull 5:00   3 X 300 Free Pull 5:00   3 X 200 Free Pull 5:00  
       
Set Total     900     15:00       900     15:00       600     15:00  
Warm-down     100 Free Swim 3:00       100 Free Swim 3:00       100 Free Swim 3:00  
Total     3400 1.9 Miles 00:55:45       3150 1.8 Miles 00:53:05       2050 1.2 Miles 00:54:30  
0:30 0:30 0:30 0:30 0:30 0:30
0:29 0:25 0:29 0:25 0:29 0:25
0:01 0:05 0:01 0:05 0:01 0:05