| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 4 | X | 50 | Free | Swim | 1:00 | 4 | X | 50 | Free | Swim | 1:00 | 4 | X | 50 | Free | Swim | 1:00 |
| 2 | X | 200 | Free | Pull | 3:00 | 2 | X | 200 | Free | Pull | 3:00 | 1 | X | 200 | Free | Pull | 3:00 | |
| 2 | X | 100 | Free | Kick | 2:15 | 2 | X | 100 | Free | Kick | 2:15 | 1 | X | 100 | Free | Kick | 2:15 | |
| 2 | X | 100 | Free | Swim | 2:00 | 2 | X | 100 | Free | Swim | 2:00 | 2 | X | 75 | Free | Swim | 2:00 | |
| Set Total | 1000 | 18:30 | 1000 | 18:30 | 650 | 13:15 | ||||||||||||
| Set 1 | 8 | X | 100 | Free | Swim | 1:30 | 8 | X | 100 | Free | Swim | 1:40 | 8 | X | 100 | Free | Swim | 2:00 |
| Bi-lateral Breathing-every three strokes | Bi-lateral Breathing-every three strokes | Bi-lateral Breathing-every three strokes | ||||||||||||||||
| Set Total | 800 | 12:00 | 800 | 13:20 | 800 | 16:00 | ||||||||||||
| Set 2 | 3 | X | 200 | Free | Swim | 3:00 | 3 | X | 200 | Free | Swim | 3:15 | 3 | X | 200 | Free | Swim | 4:00 |
| Breath every four strokes | Breath every four strokes | Breath every four strokes | ||||||||||||||||
| Set Total | 600 | 9:00 | 600 | 9:45 | 600 | 12:00 | ||||||||||||
| Set 3 | 8 | X | 75 | Free | Swim | 1:10 | 8 | X | 75 | Free | Swim | 1:20 | 6 | X | 75 | Free | Swim | 2:00 |
| Set Total | 600 | 9:20 | 600 | 10:40 | 450 | 12:00 | ||||||||||||
| Warm-down | 200 | Free | Swim | 4:00 | 200 | Free | Swim | 4:00 | 100 | Free | Swim | 2:00 | ||||||
| Total | 3200 | 1.8 | Miles | 00:52:50 | 3200 | 1.8 | Miles | 00:56:15 | 2600 | 1.5 | Miles | 00:55:15 | ||||||