| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 1 | X | 200 | Free | Swim | 4:00 | 1 | X | 200 | Free | Swim | 4:00 | 1 | X | 100 | Free | Swim | 2:00 |
| 2 | X | 50 | Fly | Pull | 1:30 | 2 | X | 50 | Fly | Pull | 1:30 | 2 | X | 50 | Free | Pull | 1:30 | |
| 4 | X | 50 | Fly | Kick | 1:15 | 4 | X | 50 | Fly | Kick | 1:15 | 2 | X | 50 | Choice | Kick | 1:45 | |
| 8 | X | 50 | Fly/Free | Swim | 1:00 | 8 | X | 50 | Fly/Free | Swim | 1:00 | 6 | X | 50 | Free | Swim | 1:30 | |
| Set Total | 900 | 20:00 | 900 | 20:00 | 600 | 17:30 | ||||||||||||
| Set 1 | 4 | X | 100 | Fly | Swim | 2:00 | 4 | X | 100 | Fly | Swim | 2:15 | 4 | X | 100 | Free | Swim | 2:30 |
| Set Total | 400 | 8:00 | 400 | 9:00 | 400 | 10:00 | ||||||||||||
| Set 2 | 1 | X | 500 | Free | Swim | 8:00 | 1 | X | 400 | Free | Swim | 8:00 | 1 | X | 250 | Free | Swim | 6:00 |
| Concentrate on stroke technique | Concentrate on stroke technique | Concentrate on stroke technique | ||||||||||||||||
| Set Total | 500 | 8:00 | 400 | 8:00 | 250 | 6:00 | ||||||||||||
| Set 3 | 12 | X | 75 | Fly/Free | Swim | 1:15 | 12 | X | 75 | Fly/Free | Swim | 1:30 | 12 | X | 50 | Free | Swim | 1:30 |
| Alternate Fly and Free | Alternate Fly and Free | |||||||||||||||||
| Set Total | 900 | 15:00 | 900 | 18:00 | 600 | 18:00 | ||||||||||||
| Set 4 | 8 | X | 50 | Free | Swim | 0:55 | 8 | X | 50 | Free | Swim | 1:00 | 8 | X | 25 | Choice | Swim | 1:00 |
| 8 | X | 25 | Fly | Swim | 0:35 | 8 | X | 25 | Fly | Swim | 0:45 | |||||||
| Set Total | 600 | 12:00 | 600 | 14:00 | 200 | 8:00 | ||||||||||||
| Warm-down | 100 | Free | Swim | 3:00 | 100 | Free | Swim | 3:00 | 100 | Free | Swim | 3:00 | ||||||
| Total | 3400 | 1.9 | Miles | 01:06:00 | 3300 | 1.9 | Miles | 01:12:00 | 2150 | 1.2 | Miles | 01:02:30 | ||||||