| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 2 | X | 150 | Free | Swim | 4:00 | 2 | X | 150 | Free | Swim | 4:00 | 2 | X | 100 | Free | Swim | 3:00 |
| 2 | X | 100 | Choice | Kick | 2:15 | 2 | X | 100 | Choice | Kick | 2:15 | 2 | X | 75 | Choice | Kick | 2:15 | |
| 1 | X | 200 | Free | Pull | 4:00 | 1 | X | 200 | Free | Pull | 4:00 | 1 | X | 100 | Free | Pull | 3:00 | |
| 4 | X | 50 | Free | Swim | 1:00 | 4 | X | 50 | Free | Swim | 1:00 | 4 | X | 50 | Free | Swim | 1:30 | |
| Set Total | 900 | 20:30 | 900 | 20:30 | 650 | 19:30 | ||||||||||||
| Set 1 | 5 | X | 200 | Free | Swim | 3:00 | 5 | X | 200 | Free | Swim | 3:10 | 5 | X | 150 | Free | Swim | 3:00 |
| Set Total | 1000 | 15:00 | 1000 | 15:50 | 750 | 15:00 | ||||||||||||
| Set 2 | 5 | X | 100 | Free | Swim | 1:25 | 5 | X | 100 | Free | Swim | 1:30 | 4 | X | 75 | Free | Swim | 1:30 |
| Set Total | 500 | 7:05 | 500 | 7:30 | 300 | 6:00 | ||||||||||||
| Set 3 | 5 | X | 50 | Free | Swim | 0:50 | 5 | X | 50 | Free | Swim | 0:55 | 4 | X | 25 | Free | Swim | 0:50 |
| Set Total | 250 | 4:10 | 250 | 4:35 | 100 | 3:20 | ||||||||||||
| Set 4 | 5 | X | 150 | Free | Swim | 2:00 | 5 | X | 150 | Free | Swim | 2:15 | 5 | X | 100 | Free | Swim | 2:00 |
| Set Total | 750 | 10:00 | 750 | 11:15 | 500 | 10:00 | ||||||||||||
| Warm-down | 200 | Free | Swim | 4:00 | 200 | Free | Swim | 4:00 | 100 | Free | Swim | 3:00 | ||||||
| Total | 3600 | 2.0 | Miles | 01:00:45 | 3600 | 2.0 | Miles | 01:03:40 | 2400 | 1.4 | Miles | 00:56:50 | ||||||