| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 1 | X | 300 | Free | Swim | 6:00 | 1 | X | 300 | Free | Swim | 6:00 | 1 | X | 200 | Free | Swim | 5:00 |
| 3 | X | 100 | Choice | Kick | 2:15 | 3 | X | 100 | Choice | Kick | 2:15 | 3 | X | 50 | Choice | Kick | 2:00 | |
| 1 | X | 300 | Free | Pull | 6:00 | 1 | X | 300 | Free | Pull | 6:00 | 1 | X | 200 | Free | Pull | 5:00 | |
| Set Total | 900 | 18:45 | 900 | 18:45 | 550 | 16:00 | ||||||||||||
| Set 1 | 6 | X | 100 | Stroke | Swim | 1:40 | 6 | X | 100 | Stroke | Swim | 1:50 | 5 | X | 100 | Free | Swim | 2:00 |
| Set Total | 600 | 10:00 | 600 | 11:00 | 500 | 10:00 | ||||||||||||
| Set 2 | 12 | X | 75 | Free/ Stroke | Swim | 1:15 | 12 | X | 75 | Free/ Stroke | Swim | 1:20 | 12 | X | 50 | Free/ Stroke | Swim | 1:20 |
| Set Total | 900 | 15:00 | 900 | 16:00 | 600 | 16:00 | ||||||||||||
| Set 3 | 2 | X | 300 | Free | Pull | 5:30 | 2 | X | 300 | Free | Pull | 6:00 | 2 | X | 150 | Free | Pull | 6:00 |
| Set Total | 600 | 11:00 | 600 | 12:00 | 300 | 12:00 | ||||||||||||
| Warm-down | 200 | Free | Swim | 3:00 | 200 | Free | Swim | 3:00 | 100 | Free | Swim | 3:00 | ||||||
| Total | 3200 | 1.8 | Miles | 00:57:45 | 3200 | 1.8 | Miles | 01:00:45 | 2050 | 1.2 | Miles | 00:57:00 | ||||||