| |
Group
1 |
Group
1 |
Group
1 |
| Warm-up |
2 |
X |
200 |
Free |
Swim |
4:00 |
2 |
X |
200 |
Free |
Swim |
4:00 |
2 |
X |
100 |
Free |
Swim |
3:00 |
| |
2 |
X |
50 |
Free |
Kick |
1:00 |
2 |
X |
50 |
Free |
Kick |
1:00 |
2 |
X |
50 |
Free |
Kick |
2:00 |
| |
2 |
X |
100 |
Free |
Pull |
2:00 |
2 |
X |
100 |
Free |
Pull |
2:00 |
2 |
X |
100 |
Free |
Pull |
3:00 |
| Set
Total |
|
|
700 |
|
|
14:00 |
|
|
700 |
|
|
14:00 |
|
|
500 |
|
|
16:00 |
| Set 1 |
10 |
X |
50 |
Free |
Swim |
0:45 |
10 |
X |
50 |
Free |
Swim |
0:50 |
10 |
X |
25 |
Free |
Swim |
0:45 |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Set
Total |
|
|
500 |
|
|
7:30 |
|
|
500 |
|
|
8:20 |
|
|
250 |
|
|
7:30 |
| Set 2 |
1 |
X |
500 |
Free |
Swim |
7:30 |
1 |
X |
500 |
Free |
Swim |
8:20 |
1 |
X |
250 |
Free |
Swim |
7:30 |
| |
Broken 100 |
|
|
|
Broken 100 |
|
|
|
Broken 100 |
|
|
|
| Set
Total |
|
|
500 |
|
|
7:30 |
|
|
500 |
|
|
8:20 |
|
|
250 |
|
|
7:30 |
| Set 3 |
5 |
X |
100 |
Free |
Swim |
1:30 |
5 |
X |
100 |
Free |
Swim |
1:40 |
5 |
X |
50 |
Free |
Swim |
1:30 |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Set
Total |
|
|
500 |
|
|
7:30 |
|
|
500 |
|
|
8:20 |
|
|
250 |
|
|
7:30 |
| Set 4 |
1 |
X |
500 |
Free |
Swim |
7:30 |
1 |
X |
500 |
Free |
Swim |
8:20 |
1 |
X |
250 |
Free |
Swim |
7:30 |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Set
Total |
|
|
500 |
|
|
7:30 |
|
|
500 |
|
|
8:20 |
|
|
250 |
|
|
7:30 |
| Set 5 |
1 |
X |
50 |
Free |
Swim |
0:45 |
1 |
X |
50 |
Free |
Swim |
0:50 |
1 |
X |
25 |
Free |
Swim |
0:45 |
|
1 |
X |
100 |
Free |
Swim |
1:30 |
1 |
X |
100 |
Free |
Swim |
1:40 |
1 |
X |
50 |
Free |
Swim |
1:30 |
| |
1 |
X |
150 |
Free |
Swim |
2:15 |
1 |
X |
150 |
Free |
Swim |
2:30 |
1 |
X |
75 |
Free |
Swim |
2:15 |
| |
1 |
X |
200 |
Free |
Swim |
3:00 |
1 |
X |
200 |
Free |
Swim |
3:20 |
1 |
X |
100 |
Free |
Swim |
3:00 |
| Set
Total |
|
|
500 |
|
|
7:30 |
|
|
500 |
|
|
8:20 |
|
|
250 |
|
|
7:30 |
| Set 6 |
1 |
X |
500 |
Free |
Swim |
7:30 |
1 |
X |
500 |
Free |
Swim |
8:20 |
1 |
X |
250 |
Free |
Swim |
7:30 |
| |
Broken 100 |
|
|
|
Broken 100 |
|
|
|
Broken 100 |
|
|
|
| Set
Total |
|
|
500 |
|
|
7:30 |
|
|
500 |
|
|
8:20 |
|
|
250 |
|
|
7:30 |
| Set 7 |
2 |
X |
250 |
Free |
Swim |
3:45 |
2 |
X |
250 |
Free |
Swim |
4:10 |
2 |
X |
125 |
Free |
Swim |
3:45 |
| Set
Total |
|
|
500 |
|
|
7:30 |
|
|
500 |
|
|
8:20 |
|
|
250 |
|
|
7:30 |
| Set 8 |
1 |
X |
500 |
Free |
Swim |
7:30 |
1 |
X |
500 |
Free |
Swim |
8:20 |
1 |
X |
250 |
Free |
Swim |
7:30 |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Set
Total |
|
|
500 |
|
|
7:30 |
|
|
500 |
|
|
8:20 |
|
|
250 |
|
|
7:30 |
| Set 9 |
10 |
X |
50 |
Free |
Swim |
0:45 |
10 |
X |
50 |
Free |
Swim |
0:50 |
10 |
X |
25 |
Free |
Swim |
0:45 |
| Set
Total |
|
|
500 |
|
|
7:30 |
|
|
500 |
|
|
8:20 |
|
|
250 |
|
|
7:30 |
| Warm-down |
|
|
100 |
Free |
Swim |
2:00 |
|
|
100 |
Free |
Swim |
2:00 |
|
|
100 |
Free |
Swim |
2:00 |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Total |
|
|
5300 |
3.0 |
Miles |
01:23:30 |
|
|
5300 |
3.0 |
Miles |
01:31:00 |
|
|
2850 |
1.6 |
Miles |
01:25:30 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|