| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 1 | X | 200 | Free | Swim-easy | 4:00 | 1 | X | 200 | Free | Swim-easy | 4:00 | 1 | X | 100 | Free | Swim-easy | 4:00 |
| 4 | X | 50 | IM | Kick | 1:30 | 4 | X | 50 | IM | Kick | 1:30 | 4 | X | 25 | Stoke | Kick | 1:30 | |
| 2 | X | 200 | Free | Pull | 4:00 | 2 | X | 200 | Free | Pull | 4:00 | 2 | X | 100 | Free | Pull | 4:00 | |
| 4 | X | 50 | Stroke | Swim-Moderate | 1:00 | 4 | X | 50 | Stroke | Swim-Moderate | 1:10 | 4 | X | 25 | Stroke | Swim-Moderate | 1:00 | |
| Set Total | 1000 | 22:00 | 1000 | 22:40 | 500 | 22:00 | ||||||||||||
| Set 1 | 6 | X | 100 | FR | Swim | 1:30 | 5 | X | 100 | FR | Swim | 1:40 | 6 | X | 50 | FR | Swim | 1:30 |
| 6 | X | 100 | IM | Swim | 1:50 | 5 | X | 100 | IM | Swim | 2:00 | 6 | X | 50 | Stork | Swim | 2:00 | |
| Alternate Free and IM | Alternate Free and IM | Alternate Free and Stoke | ||||||||||||||||
| Set Total | 1200 | 20:00 | 1000 | 18:20 | 600 | 21:00 | ||||||||||||
| Set 2 | 10 | X | 75 | Free | Swim | 1:10 | 10 | X | 75 | Free | Swim | 1:15 | 10 | X | 50 | Free | Swim | 1:30 |
| 10 | X | 50 | Stroke | Swim | 1:00 | 10 | X | 50 | Stroke | Swim | 1:10 | 10 | X | 25 | Stroke | Swim | 1:00 | |
| 10 | X | 25 | Free | Swim-Sprint | 0:30 | 10 | X | 25 | Free | Swim-Sprint | 0:30 | |||||||
| Alternate 75, 50, 25 | Alternate 75, 50, 25 | Alternate 50, 25 stroke | ||||||||||||||||
| Set Total | 1500 | 26:40 | 1500 | 29:10 | 750 | 25:00 | ||||||||||||
| Warm-down | 200 | Free | Swim | 4:00 | 200 | Free | Swim | 4:00 | 100 | Free | Swim | 2:30 | ||||||
| Total | 3900 | 2.2 | Miles | 01:12:40 | 3700 | 2.1 | Miles | 01:14:10 | 1950 | 1.1 | Miles | 01:10:30 | ||||||