Group 1

Group 2

Group 3

Warm-up

4

X

25

Free

Swim

0:40

4

X

25

Free

Swim

0:40

4

X

25

Free

Swim

0:40

4

X

75

Free

Drill*

1:45

4

X

75

Free

Drill*

1:45

4

X

75

Free

Drill*

2:30

4

X

50

Fins

Kick

1:15

4

X

50

Fins

Kick

1:15

4

X

50

Fins

Kick

1:45

4

X

50

Free

Swim

1:00

4

X

50

Free

Swim

1:00

4

X

50

Free

Swim

1:30

Set Total

800

18:40

800

18:40

800

25:40

Set 1

4

X

25

Free

Swim

0:25

4

X

25

Free

Swim

0:25

4

X

25

Free

Swim

0:45

1

X

50

Free

Swim

1:00

1

X

50

Free

Swim

1:00

1

X

50

Free

Swim

1:30

4

X

50

Free

Swim

0:50

4

X

50

Free

Swim

0:55

4

X

50

Free

Swim

1:30

1

X

50

Free

Swim

1:00

1

X

50

Free

Swim

1:00

1

X

50

Free

Swim

1:30

4

X

75

Free

Swim

1:10

4

X

75

Free

Swim

1:15

4

X

75

Free

Swim

2:15

1

X

50

Free

Swim

1:00

1

X

50

Free

Swim

1:00

1

X

50

Free

Swim

1:30

4

X

100

Free

Swim

1:25

4

X

100

Free

Swim

1:30

4

X

100

Free

Swim

2:30

1

X

50

Free

Swim

1:00

1

X

50

Free

Swim

1:00

1

X

50

Free

Swim

1:30

4

X

125

Free

Swim

1:50

4

X

125

Free

Swim

2:00

1

X

50

Free

Swim

1:00

1

X

50

Free

Swim

1:00

4

X

150

Free

Swim

2:15

4

X

150

Free

Swim

2:20

1

X

50

Free

Swim

1:00

1

X

50

Free

Swim

1:00

Set Total

2400

37:40

2400

39:40

1200

34:00

Set 2

1

X

100

Free

Swim

3:00

1

X

100

Free

Swim

3:00

1

X

100

Free

Swim

3:00

Easy

Easy

Easy

Set Total

100

3:00

100

3:00

100

3:00

Set 3

16

X

25

Free

Swim

0:30

16

X

25

Free

Swim

0:30

8

X

25

Free

Swim

0:50

Set Total

400

8:00

400

8:00

200

6:40

Warm-down

100

Free

Swim

3:00

100

Free

Swim

3:00

100

Free

Swim

3:00

Total

3800

2.2

Miles

01:10:20

3800

2.2

Miles

01:12:20

2400

1.4

Miles

01:12:20

* Drill: Use a pull buoy.  Stretch the recovery of the stroke and hold for two seconds.