Group 1 Group 2 Group 3
Warm-up 2 X 150 Free Swim 3:00 2 X 150 Free Swim 3:00 2 X 100 Free Swim 2:00
  6 X 50 Choice Kick 1:15 6 X 50 Choice Kick 1:15 6 X 50 Choice Kick 2:00
  1 X 150 Free Pull 2:00 1 X 150 Free Pull 2:00 1 X 100 Free Pull 2:00
  5 X 50 Free Swim* 1:00 5 X 50 Free Swim* 1:00 4 X 50 Free Swim* 1:30
  Min-Max Min-Max Min-Max
Set Total     1000     20:30     1000     20:30     800     24:00
                                     
Set 1 1 X 50 Free Swim 1:00 1 X 50 Free Swim 1:00 1 X 25 Free Swim 1:00
  1 X 75 Free Swim 1:15 1 X 75 Free Swim 1:15 1 X 50 Free Swim 1:15
  1 X 100 Free Swim 1:40 1 X 100 Free Swim 1:40 1 X 75 Free Swim 1:40
  1 X 150 Free Swim 2:15 1 X 150 Free Swim 2:15 1 X 100 Free Swim 2:15
  1 X 200 Free Swim 3:00 1 X 200 Free Swim 3:00 1 X 125 Free Swim 3:00
        Free Swim         Free Swim         Free Swim  
  Repeat Twice Repeat Twice Repeat Twice
Set Total     1150     18:20     1150     18:20     750     18:20
                                     
Set 2 6 X 75 Stroke Swim 1:40 6 X 75 Stroke Swim 1:40 4 X 75 Stroke Swim 2:20
       
                                     
Set Total     450     10:00     450     10:00     300     9:20
                                     
Set 3 2 X 200 Free Pull 4:00 2 X 200 Free Pull 4:00 2 X 150 Free Pull 4:00
                                     
Set Total     400     8:00     400     8:00     300     8:00
                                     
Set 4 4 X 100 IM Swim 2:00 4 X 100 IM Swim 2:00 4 X 75 Stroke Swim 2:00
                                     
Set Total     400     8:00     400     8:00     300     8:00
                                     
Set 5 6 X 50 Free Swim 1:00 6 X 50 Free Swim 1:00 4 X 50 Free Swim 1:30
                                     
Set Total     300     6:00     300     6:00     200     6:00
Warm-down     100 Free Swim 4:00     100 Free Swim 4:00     100 Free Swim 4:00
                                     
Total     3800 2.2 Miles 01:14:50     3800 2.2 Miles 01:14:50     2750 1.6 Miles 01:17:40