Group 1

Group 2

Group 3

Warm-up

4

X

50

Free

Swim-easy

1:15

4

X

50

Free

Swim-easy

1:15

2

X

50

Free

Swim-easy

1:30

4

X

50

Free

Kick

1:15

4

X

50

Free

Kick

1:15

2

X

50

Free

Kick

2:00

4

X

50

Free

Pull

1:15

4

X

50

Free

Pull

1:15

2

X

50

Free

Pull

2:00

6

X

50

Free

Swim-Moderate

1:00

6

X

50

Free

Swim-Moderate

1:00

4

X

50

Free

Swim-Moderate

1:30

Set Total

900

21:00

900

21:00

500

17:00

Set 1

2

X

200

IM

Swim

4:00

2

X

200

IM

Swim

4:30

2

X

100

IM

Swim

3:00

4

X

50

FL

Swim

1:00

4

X

50

FL

Swim

1:10

2

X

25

FL

Swim

1:00

4

X

50

BA

Swim

1:00

4

X

50

BA

Swim

1:10

2

X

25

BA

Swim

1:00

4

X

50

BR

Swim

1:00

4

X

50

BR

Swim

1:10

2

X

25

BR

Swim

1:00

4

X

50

FR

Swim

1:00

4

X

50

FR

Swim

1:00

2

X

25

FR

Swim

1:00

1

X

200

IM

Swim

2:00

1

X

200

IM

Swim

2:00

1

X

100

IM

Swim

3:00

Set Total

1400

26:00

1400

29:00

500

17:00

Set 2

20

X

50

Free

Swim

0:50

16

X

50

Free

Swim

0:55

10

X

50

Free

Swim

1:15

Descend in groups of 5

Descend in groups of 4

Descend in groups of 5

Set Total

1000

16:40

800

14:40

500

12:30

Warm-down

200

Free

Swim

2:30

100

Free

Swim

2:30

100

Free

Swim

2:30

Total

3500

2.0

Miles

01:06:10

3200

1.8

Miles

01:07:10

1600

0.9

Miles

00:49:00