| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 1 | X | 300 | Free | Swim | 4:00 | 1 | X | 300 | Free | Swim | 4:00 | 1 | X | 200 | Free | Swim | 4:00 |
| 2 | X | 100 | Free | Drill* | 2:30 | 2 | X | 100 | Free | Drill* | 2:30 | 2 | X | 50 | Free | Drill* | 2:30 | |
| 2 | X | 100 | Back | Kick | 2:30 | 2 | X | 100 | Back | Kick | 2:30 | 2 | X | 100 | Back | Kick | 2:30 | |
| 5 | X | 50 | Free | Swim | 1:00 | 5 | X | 50 | Free | Swim | 1:00 | 4 | X | 50 | Free | Swim | 1:30 | |
| Set Total | 950 | 19:00 | 950 | 19:00 | 700 | 20:00 | ||||||||||||
| Set 1 | 1 | X | 50 | Free | Swim | 0:45 | 1 | X | 50 | Free | Swim | 0:45 | 1 | X | 50 | Free | Swim | 1:30 |
| 5 seconds rest after 50 | 5 seconds rest after 50 | 5 seconds rest after 50 | ||||||||||||||||
| 1 | X | 75 | Free | Swim | 1:10 | 1 | X | 75 | Free | Swim | 1:10 | 1 | X | 75 | Free | Swim | 2:15 | |
| 10 seconds rest after 75 | 10 seconds rest after 75 | 10 seconds rest after 75 | ||||||||||||||||
| 1 | X | 100 | Free | Swim | 1:30 | 1 | X | 100 | Free | Swim | 1:30 | 1 | X | 100 | Free | Swim | 3:00 | |
| 15 seconds rest after 100 | 15 seconds rest after 100 | 15 seconds rest after 100 | ||||||||||||||||
| 1 | X | 125 | Free | Swim | 1:50 | 1 | X | 125 | Free | Swim | 1:50 | 1 | X | 125 | Free | Swim | 3:45 | |
| 15 seconds rest after 125 | 15 seconds rest after 125 | 15 seconds rest after 125 | ||||||||||||||||
| Complete set 4 times | Complete set 4 times | Complete set 3 times | ||||||||||||||||
| Set Total | 1400 | 21:00 | 1400 | 21:00 | 1050 | 31:30 | ||||||||||||
| Set 2 | 4 | X | 150 | Free | Pull | 2:20 | 4 | X | 150 | Free | Pull | 2:20 | 3 | X | 100 | Free | Pull | 2:20 |
| Drop Pull Buoy last 50 | Drop Pull Buoy last 50 | Drop Pull Buoy last 50 | ||||||||||||||||
| Set Total | 600 | 9:20 | 600 | 9:20 | 300 | 7:00 | ||||||||||||
| Set 3 | 12 | X | 50 | Choice | Swim | 0:50 | 10 | X | 50 | Choice | Swim | 0:55 | 8 | X | 50 | Choice | Swim | 1:30 |
| Set Total | 600 | 10:00 | 500 | 9:10 | 400 | 12:00 | ||||||||||||
| Warm-down | 150 | Free | Swim | 3:00 | 150 | Free | Swim | 3:00 | 150 | Free | Swim | 3:00 | ||||||
| Total | 3700 | 2.1 | Miles | 01:02:20 | 3600 | 2.0 | Miles | 01:01:30 | 2600 | 1.5 | Miles | 01:13:30 | ||||||
| * Drill - Catch-up:Complete one stroke at a time, leave hand at entry point until opposite hand "catches-up". | ||||||||||||||||||