| 1 Mile Masters | ||||||
| Warm-up | 4 | X | 75 | Free | Swim | 1:30 |
| 2 | X | 50 | Free | Kick* | 2:00 | |
| 1 | X | 100 | Free | Drill** | 2:30 | |
| 4 | X | 25 | Free | Swim | 1:00 | |
| Set Total | 600 | 16:30 | ||||
| Set 1 | 1 | X | 25 | Free | Swim | 0:30 |
| 1 | X | 50 | Free | Swim | 1:00 | |
| 1 | X | 75 | Free | Swim | 1:30 | |
| Repeat 6 times | ||||||
| Set Total | 900 | 18:00 | ||||
| Set 2 | 6 | X | 50 | Free | Swim | 1:30 |
| Set Total | 300 | 9:00 | ||||
| Warm-down | 200 | Free | Swim | 6:00 | ||
| Total | 2000 | 1.1 | Miles | 00:49:30 | ||
| * Kick: | ||||||
| ** Drill: | ||||||