Group 1

Group 2

Group 3

Warm-up

1

X

100

Free

Swim

2:00

1

X

100

Free

Swim

2:00

1

X

100

Free

Swim

2:00

2

X

75

Choice

Kick

1:45

2

X

75

Choice

Kick

1:45

2

X

50

Choice

Kick

1:45

2

X

200

Free

Pull

3:30

2

X

200

Free

Pull

3:30

2

X

100

Free

Pull

2:30

5

X

50

Free

Swim

1:00

5

X

50

Free

Swim

1:00

4

X

50

Free

Swim

1:15

Set Total

900

17:30

900

17:30

600

15:30

Set 1

1

X

100

Free

Swim

1:15

1

X

100

Free

Swim

1:25

1

X

75

Free

Swim

1:25

1

X

50

Free

Swim

1:00

1

X

50

Free

Swim

1:05

1

X

25

Free

Swim

1:05

1

X

100

Free

Swim

1:20

1

X

100

Free

Swim

1:30

1

X

75

Free

Swim

1:30

1

X

50

Free

Swim

0:55

1

X

50

Free

Swim

1:00

1

X

25

Free

Swim

1:00

1

X

100

Free

Swim

1:25

1

X

100

Free

Swim

1:35

1

X

75

Free

Swim

1:35

1

X

50

Free

Swim

0:50

1

X

50

Free

Swim

0:55

1

X

25

Free

Swim

0:55

1

X

100

Free

Swim

1:30

1

X

100

Free

Swim

1:40

1

X

75

Free

Swim

1:40

1

X

50

Free

Swim

0:45

1

X

50

Free

Swim

0:50

1

X

25

Free

Swim

0:50

1

X

100

Free

Swim

1:35

1

X

100

Free

Swim

1:45

1

X

75

Free

Swim

1:45

1

X

50

Free

Swim

0:40

1

X

50

Free

Swim

0:45

1

X

25

Free

Swim

0:45

1

X

100

Free

Swim

1:35

1

X

100

Free

Swim

1:45

1

X

75

Free

Swim

1:45

1

X

50

Free

Swim

0:40

1

X

50

Free

Swim

0:45

1

X

25

Free

Swim

0:45

1

X

100

Free

Swim

1:30

1

X

100

Free

Swim

1:40

1

X

75

Free

Swim

1:40

1

X

50

Free

Swim

0:45

1

X

50

Free

Swim

0:50

1

X

25

Free

Swim

0:50

1

X

100

Free

Swim

1:25

1

X

100

Free

Swim

1:35

1

X

75

Free

Swim

1:35

1

X

50

Free

Swim

0:50

1

X

50

Free

Swim

0:55

1

X

25

Free

Swim

0:55

1

X

100

Free

Swim

1:20

1

X

100

Free

Swim

1:30

1

X

75

Free

Swim

1:30

1

X

50

Free

Swim

0:55

1

X

50

Free

Swim

1:00

1

X

25

Free

Swim

1:00

1

X

100

Free

Swim

1:15

1

X

100

Free

Swim

1:25

1

X

75

Free

Swim

1:25

1

X

50

Free

Swim

1:00

1

X

50

Free

Swim

1:05

1

X

25

Free

Swim

1:05

Set Total

1500

22:30

1500

25:00

1000

25:00

Set 2

2

X

150

Free

Drill*

3:00

2

X

150

Free

Drill*

3:30

1

X

100

Free

Drill

2:30

Set Total

300

6:00

300

7:00

100

2:30

Set 3

1

X

500

Free

Pull

7:00

1

X

500

Free

Pull

7:30

1

X

250

Free

Pull

5:00

Set Total

500

7:00

500

7:30

250

5:00

Set 4

10

X

50

Free

Swim

0:50

10

X

50

Free

Swim

0:55

6

X

50

Free

Swim

1:15

Set Total

500

8:20

500

9:10

300

7:30

Warm-down

100

Free

Swim

3:00

100

Free

Swim

3:00

100

Free

Swim

3:00

Total

3800

2.2

Miles

01:04:20

3800

2.2

Miles

01:09:10

2350

1.3

Miles

00:58:30

*Drill: 1st lap breath every 2 strokes, 2nd every 2 strokes, 3rd every 3 strokes, 4th every 4 strokes, 5th every 5 strokes, 6th every 6 strokes