Group 1 Group 2 Group 3
Warm-up 4 X 25 Free Swim 0:30 4 X 25 Free Swim 0:30 4 X 25 Free Swim 0:30
       
  2 X 100 Back Kick-no board 4:00 2 X 100 Back Kick-no board 4:00 2 X 50 Back Kick-no board 4:00
       
  1 X 100 Back Pull 3:00 1 X 100 Back Pull 3:00 1 X 50 Back Pull 3:00
  2 X 200 Free Swim 4:00 2 X 200 Free Swim 4:00 2 X 100 Free Swim 4:00
  4 X 50 25-Free /25-Back Swim 1:15 4 X 50 25-Free /25-Back Swim 1:15 4 X 25 Back Swim 1:15
       
      1000     26:00     1000     26:00     550     26:00
       
Set 1 12 X 75 Back Swim 1:20 12 X 50 Back Swim 1:10 12 X 25 Back Swim 1:20
       
      900     16:00     600     14:00     300     16:00
       
Set 2 2 X 500 Free Swim 8:00 2 X 400 Free Swim 8:00 2 X 250 Free Swim 8:00
       
      1000     16:00     800     16:00     500     16:00
       
Set 3 2 X 200 Free Swim 3:00 2 X 150 Free Swim 2:15 2 X 100 Free Swim 3:15
  2 X 150 Back Swim 2:30 2 X 100 Back Swim 1:45 2 X 50 Back Swim 2:30
  2 X 100 Free Swim 1:30 2 X 75 Free Swim 1:15 2 X 50 Free Swim 1:40
  2 X 50 Back Swim 0:55 2 X 25 Back Swim 0:35 2 X 25 Back Swim 0:55
       
      1000     15:50     700     11:40     450     16:40
       
Set 4 10 X 50 Free/Back Swim 0:55 10 X 50 Free/Back Swim 0:55 10 X 25 Free/Back Swim 0:55
  Sprint Sprint Sprint
      500     9:10     500     9:10     250     9:10
       
Warm-down 150 Free Swim 3:00 150 Free Swim 3:00 150 Free Swim 3:00
                                     
Total 4550 2.6 Miles 01:26:00 3750 2.1 Miles 01:19:50 2200 1.3 Miles 01:26:50