Group 1

Group 2

Group 3

Warm-up

1

X

400

Free

Swim

8:00

1

X

400

Free

Swim

8:00

1

X

200

Free

Swim

4:00

75 Free/25 breast kick with arms by side

75 Free/25 breast kick with arms by side

75 Free/25 breast kick with arms by side

1

X

300

Free

Swim

5:00

1

X

300

Free

Swim

5:00

1

X

200

Free

Swim

5:00

Breath every 3rd Stroke

Breath every 3rd Stroke

Breath every 3rd Stroke

1

X

200

Free

Swim

3:00

1

X

200

Free

Swim

3:30

1

X

150

Free

Swim

3:00

Breath every 5th Stroke

Breath every 5th Stroke

Breath every 5th Stroke

1

X

100

Free

Swim

1:30

1

X

100

Free

Swim

1:30

1

X

100

Free

Swim

2:00

Breath every 7th Stroke

Breath every 7th Stroke

Breath every 7th Stroke

Set Total

1000

17:30

1000

18:00

650

14:00

Set 1

3

X

200

Free

Swim

2:50

2

X

200

Free

Swim

3:10

3

X

150

Free

Swim

3:30

3

X

100

IM

Swim

1:45

2

X

100

IM

Swim

2:00

3

X

50

Stroke

Swim

1:30

Rest 30 seconds

Rest 30 seconds

Rest 30 seconds

1

X

100

Free

Sprint

1:30

1

X

100

Free

Sprint

1:30

1

X

75

Free

Sprint

1:40

1

X

50

Free

Easy

1:30

1

X

50

Free

Easy

1:30

1

X

25

Free

Easy

1:30

Repeat Once

Repeat Once

Repeat Once

Set Total

2100

33:30

1500

26:40

1400

36:20

Set 2

6

X

75

Stroke

Swim

1:10

6

X

75

Stroke

Swim

1:30

6

X

50

Stroke

Swim

1:30

25 FL/50 BA, 24 BA/50 BR, 25 BR/50FR

25 FL/50 BA, 24 BA/50 BR, 25 BR/50FR

Repeat twice

Repeat twice

Set Total

450

7:00

450

9:00

300

9:00

Warm-down

200

Free

Swim

4:00

200

Free

Swim

4:00

100

Free

Swim

4:00

Total

3750

2.1

Miles

01:02:00

3150

1.8

Miles

00:57:40

2450

1.4

Miles

01:03:20