| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 1 | X | 250 | Free | Swim | 5:00 | 1 | X | 250 | Free | Swim | 5:00 | 1 | X | 150 | Free | Swim | 5:00 |
| 1 | X | 250 | Free | Pull | 5:00 | 1 | X | 250 | Free | Pull | 5:00 | 1 | X | 150 | Free | Pull | 5:00 | |
| 5 | X | 50 | Free | Kick | 1:15 | 5 | X | 50 | Free | Kick | 1:15 | 4 | X | 25 | Free | Kick | 1:15 | |
| 1 | X | 250 | Free | Drill* | 5:00 | 1 | X | 250 | Free | Drill* | 5:00 | 1 | X | 100 | Free | Drill* | 5:00 | |
| Set Total | 1000 | 21:15 | 1000 | 21:15 | 500 | 20:00 | ||||||||||||
| Set 1 | 4 | X | 500 | Free | Swim | 7:30 | 4 | X | 400 | Free | Swim | 5:45 | 4 | X | 200 | Free | Swim | 6:00 |
| Set Total | 2000 | 30:00 | 1600 | 23:00 | 800 | 24:00 | ||||||||||||
| Set 2 | 2 | X | 200 | Free | Pull | 3:30 | 2 | X | 200 | Free | Pull | 3:50 | 2 | X | 100 | Free | Pull | 2:30 |
| Set Total | 400 | 7:00 | 400 | 7:40 | 200 | 5:00 | ||||||||||||
| Set 3 | 4 | X | 100 | Free | Swim | 1:30 | 4 | X | 100 | Free | Swim | 1:40 | 4 | X | 75 | Free | Swim | 2:00 |
| Breath every four strokes, no breath before or after turn | Breath every four strokes, no breath before or after turn | Breath every four strokes, no breath before or after turn | ||||||||||||||||
| Set Total | 400 | 6:00 | 400 | 6:40 | 300 | 8:00 | ||||||||||||
| Set 4 | 8 | X | 50 | Free | Swim | 0:55 | 8 | X | 50 | Free | Swim | 0:55 | 6 | X | 50 | Free | Swim | 1:35 |
| Sprint | Sprint | Sprint | ||||||||||||||||
| Set Total | 400 | 7:20 | 400 | 7:20 | 300 | 9:30 | ||||||||||||
| Warm-down | 100 | Free | Swim | 3:00 | 100 | Free | Swim | 3:00 | 100 | Free | Swim | 3:00 | ||||||
| Total | 4300 | 2.4 | Miles | 01:14:35 | 3900 | 2.2 | Miles | 01:08:55 | 2200 | 1.3 | Miles | 01:09:30 | ||||||
| *Drill: Stroke Extension - concentrate on following through at the end of your stroke. | ||||||||||||||||||