Group 1

Group 2

Group 3

Warm-up

4

X

50

Free

Swim

1:15

4

X

50

Free

Swim

1:15

2

X

50

Free

Swim

1:45

2

X

100

Stroke

Swim

2:00

2

X

100

Stroke

Swim

2:00

2

X

100

Choice

Swim

2:00

4

X

50

Stroke

Kick

1:30

4

X

50

Stroke

Kick

1:30

2

X

50

Choice

Kick

2:00

2

X

200

Free

Pull

3:30

2

X

200

Free

Pull

3:30

2

X

100

Free

Pull

3:00

Set Total

1000

22:00

1000

22:00

600

17:30

Set 1

1

X

200

Free

Swim

2:45

1

X

200

Free

Swim

2:50

1

X

150

Free

Swim

3:00

1

X

100

Free

Swim

1:30

1

X

100

Free

Swim

1:40

1

X

50

Free

Swim

1:20

1

X

200

Free

Swim

2:50

1

X

200

Free

Swim

2:55

1

X

150

Free

Swim

3:10

1

X

100

Free

Swim

1:25

1

X

100

Free

Swim

1:35

1

X

50

Free

Swim

1:10

1

X

200

Free

Swim

2:55

1

X

200

Free

Swim

3:00

1

X

150

Free

Swim

3:20

1

X

100

Free

Swim

1:20

1

X

100

Free

Swim

1:30

1

X

50

Free

Swim

1:00

1

X

200

Free

Swim

2:50

1

X

200

Free

Swim

2:55

1

X

150

Free

Swim

3:10

1

X

100

Free

Swim

1:25

1

X

100

Free

Swim

1:35

1

X

50

Free

Swim

1:10

1

X

200

Free

Swim

2:45

1

X

200

Free

Swim

2:50

1

X

150

Free

Swim

3:00

1

X

100

Free

Swim

1:30

1

X

100

Free

Swim

1:40

1

X

50

Free

Swim

1:20

Set Total

1500

21:15

1500

22:30

1000

21:40

Set 2

6

X

100

IM

Swim

1:45

6

X

100

IM

Swim

2:00

6

X

100

Choice

Swim

2:30

Set Total

600

10:30

600

12:00

600

15:00

Set 3

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 4

16

X

25

Free

Swim

0:30

16

X

25

Free

Swim

0:30

8

X

25

Free

Swim

0:30

Set Total

400

8:00

400

8:00

200

4:00

Warm-down

100

Free

Swim

3:00

100

Free

Swim

3:00

100

Free

Swim

3:00

Total

3800

2.2

Miles

01:08:45

3800

2.2

Miles

01:11:30

2600

1.5

Miles

01:05:10