| 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 | 3:00 |
| 2 | X | 100 | Stroke | Kick | 2:15 | 2 | X | 100 | Stroke | Kick | 2:15 | 2 | X | 50 | Stroke | Kick | 2:00 | |
| 2 | X | 100 | Stroke | Pull | 2:15 | 2 | X | 100 | Stroke | Pull | 2:15 | 2 | X | 100 | Choice | Pull | 2:30 | |
| 4 | X | 50 | Stroke | Swim | 1:00 | 4 | X | 50 | Stroke | Swim | 1:00 | 4 | X | 50 | Stroke | Swim | 1:30 | |
| Set Total | 900 | 19:00 | 900 | 19:00 | 700 | 21:00 | ||||||||||||
| Set 1 | 6 | X | 150 | Free | Swim | 2:00 | 6 | X | 150 | Free | Swim | 2:15 | 6 | X | 100 | Free | Swim | 2:00 |
| Set Total | 900 | 12:00 | 900 | 13:30 | 600 | 12:00 | ||||||||||||
| Set 2 | 6 | X | 75 | BR | Swim | 1:30 | 6 | X | 75 | BR | Swim | 1:40 | 6 | X | 50 | Choice | Swim | 1:30 |
| Set Total | 450 | 9:00 | 450 | 10:00 | 300 | 9:00 | ||||||||||||
| Set 3 | 1 | X | 100 | Free | Swim | 1:30 | 1 | X | 100 | Free | Swim | 1:40 | 1 | X | 100 | Free | Swim | 2:00 |
| 1 | X | 75 | Stroke | Swim | 1:30 | 1 | X | 75 | Stroke | Swim | 1:40 | 1 | X | 75 | Stroke | Swim | 2:00 | |
| 1 | X | 50 | Free | Swim | 0:50 | 1 | X | 50 | Free | Swim | 0:55 | 1 | X | 50 | Free | Swim | 1:30 | |
| 1 | X | 25 | Stroke | Swim | 0:30 | 1 | X | 25 | Stroke | Swim | 0:30 | 1 | X | 25 | Stroke | Swim | 0:45 | |
| Repeat 3 times | Repeat 3 times | Repeat 2 times | ||||||||||||||||
| Set Total | 750 | 13:00 | 750 | 14:15 | 750 | 18:45 | ||||||||||||
| Set 4 | 8 | X | 50 | Stroke | Swim | 1:00 | 8 | X | 50 | Stroke | Swim | 1:10 | 4 | X | 50 | Stroke | Swim | 1:30 |
| Set Total | 400 | 8:00 | 400 | 9:20 | 200 | 6:00 | ||||||||||||
| Warm-down | 200 | Free | Swim | 4:00 | 200 | Free | Swim | 4:00 | 100 | Free | Swim | 4:00 | ||||||
| Total | 3600 | 2.0 | Miles | 01:05:00 | 3600 | 2.0 | Miles | 01:10:05 | 2650 | 1.5 | Miles | 01:10:45 | ||||||