Group 1
Group 2
Group 3
Warm-up
1
X
200
Free
Swim
2:00
1
X
200
Free
Swim
2:00
1
X
100
Free
Swim
2:00
1
X
100
Free
Kick
2:15
1
X
100
Free
Kick
2:15
1
X
50
Free
Kick
2:15
1
X
100
Free
Pull
2:00
1
X
100
Free
Pull
2:00
1
X
50
Free
Pull
2:00
1
X
100
Free
Swim
1:45
1
X
100
Free
Swim
1:45
1
X
50
Free
Swim
1:45
1
X
100
Free
Kick
2:15
1
X
100
Free
Kick
2:15
1
X
50
Free
Kick
2:15
1
X
100
Free
Pull
2:00
1
X
100
Free
Pull
2:00
1
X
50
Free
Pull
2:00
1
X
100
Free
Swim
1:45
1
X
100
Free
Swim
1:45
1
X
50
Free
Swim
1:45
4
X
50
Free
min-max*
1:00
4
X
50
Free
min-ma
x*
1:00
4
X
50
Free
min-m
ax*
1:30
Set Total
1000
18:00
1000
18:00
600
20:00
Set 1
1
X
25
Fly
Swim
1
X
25
Fly
Swim
1
X
50
Free
Swim
1
X
50
Back
Swim
1
X
50
Back
Swim
1
X
100
Free
Swim
1
X
50
Breast
Swim
1
X
50
Breast
Swim
1
X
75
Free
Swim
3:50
1
X
75
Free
Swim
4:00
3:50
Repeat 6 times
Repeat 6 times
Repeat 6 times
Set Total
1200
23:00
1200
24:00
900
23:00
Set 2
1
X
200
Free
Easy
4:00
1
X
200
Free
Easy
4:00
1
X
100
Free
Easy
4:00
Set Total
200
4:00
200
4:00
100
4:00
Set 3
10
X
75
Free
Swim
1:10
10
X
75
Free
Swim
1:20
10
X
25
Free
Swim
1:10
Decend 1-5, 6-10
Decend 1-5, 6-10
Set Total
750
11:40
750
13:20
250
11:40
Warm-down
150
Free
Swim
2:30
150
Free
Swim
2:30
100
Free
Swim
2:30
Total
3300
1.9
Miles
00:59:10
3300
1.9
Miles
01:01:50
1950
1.1
Miles
01:01:10
*Min-Max: Count number of stokes in a 50 and add to your time:
i.e.: 30 strokes + 35 seconds = 65.
Try to reduce every 50