| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 1 | X | 200 | Free | Swim | 2:00 | 1 | X | 150 | Free | Swim | 2:00 | 1 | X | 100 | Free | Swim | 3:00 |
| 1 | X | 200 | Free | Pull | 2:00 | 1 | X | 150 | Free | Pull | 2:00 | 1 | X | 100 | Free | Pull | 3:00 | |
| 1 | X | 200 | Choice | Kick | 2:00 | 1 | X | 150 | Choice | Kick | 2:00 | 1 | X | 100 | Choice | Kick | 3:00 | |
| 4 | X | 50 | Free | Swim | 1:15 | 4 | X | 50 | Free | Swim | 1:15 | 4 | X | 50 | Free | Swim | 1:30 | |
| Set Total | 800 | 11:00 | 650 | 11:00 | 500 | 15:00 | ||||||||||||
| Set 1 | 10 | X | 125 | Free | Swim | 1:50 | 10 | X | 100 | Free | Swim | 1:50 | 12 | X | 75 | Free | Swim | 2:00 |
| Set Total | 1250 | 18:20 | 1000 | 18:20 | 900 | 24:00 | ||||||||||||
| Set 2 | 12 | X | 75 | IM-FY,BA,BR | Swim | 1:15 | 12 | X | 50 | Stroke | Swim | 1:15 | 12 | X | 50 | Free | Swim | 1:15 |
| Set Total | 900 | 15:00 | 600 | 15:00 | 600 | 15:00 | ||||||||||||
| Set 3 | 3 | X | 200 | Free | Pull | 3:20 | 3 | X | 150 | Free | Pull | 3:20 | 4 | X | 100 | Free | Pull | 2:30 |
| Breath every four strokes, no breath before or after turn | Breath every four strokes, no breath before or after turn | Breath every four strokes, no breath before or after turn | ||||||||||||||||
| Set Total | 600 | 10:00 | 450 | 10:00 | 400 | 10:00 | ||||||||||||
| Set 4 | 10 | X | 50 | Free | Swim | 0:55 | 8 | X | 50 | Free | Swim | 0:55 | 10 | X | 25 | Free | Swim | 0:55 |
| Sprint | Sprint | Sprint | ||||||||||||||||
| Set Total | 500 | 9:10 | 400 | 7:20 | 250 | 9:10 | ||||||||||||
| Warm-down | 150 | Free | Swim | 3:00 | 150 | Free | Swim | 3:00 | 150 | Free | Swim | 3:00 | ||||||
| Total | 4200 | 2.4 | Miles | 01:06:30 | 3250 | 1.8 | Miles | 01:04:40 | 2800 | 1.6 | Miles | 01:16:10 | ||||||