| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 2 | X | 100 | Free | Swim | 2:00 | 2 | X | 100 | Free | Swim | 2:00 | 2 | X | 50 | Free | Swim | 2:00 |
| 4 | X | 50 | Rotate IM | Kick | 1:15 | 4 | X | 50 | Rotate IM | Kick | 1:15 | 4 | X | 50 | Stroke | Kick | 1:45 | |
| 1 | X | 200 | Free | Pull | 1:00 | 1 | X | 200 | Free | Pull | 1:00 | 1 | X | 100 | Free | Pull | 1:00 | |
| 4 | X | 75 | Stroke | Swim | 2:00 | 4 | X | 75 | Stroke | Swim | 2:00 | 4 | X | 50 | Stroke | Swim | 2:00 | |
| Set Total | 900 | 18:00 | 900 | 18:00 | 600 | 20:00 | ||||||||||||
| Set 1 | 6 | X | 100 | IM | Swim | 1:50 | 5 | X | 100 | IM | Swim | 2:00 | 8 | X | 75 | Stroke | Swim | 2:00 |
| 6 | X | 100 | Reverse IM | Swim | 1:50 | 5 | X | 100 | Reverse IM | Swim | 2:00 | |||||||
| Alternate IM with Reverse IM. Reverse IM: FR,BR,BK,FY | Alternate IM with Reverse IM. Reverse IM: FR,BR,BK,FY | |||||||||||||||||
| Set Total | 1200 | 22:00 | 1000 | 20:00 | 600 | 16:00 | ||||||||||||
| Set 2 | 6 | X | 150 | Free | Swim | 2:15 | 6 | X | 125 | Free | Swim | 2:15 | 6 | X | 75 | Free | Swim | 2:15 |
| 100 moderate/50 hard | 100 moderate/25 hard | 50 moderate/25 hard | ||||||||||||||||
| Set Total | 900 | 13:30 | 750 | 13:30 | 450 | 13:30 | ||||||||||||
| Set 3 | 1 | X | 300 | Free | Swim | 5:00 | 1 | X | 250 | Free | Swim | 5:00 | 1 | X | 150 | Free | Swim | 5:00 |
| Breath every four strokes | Breath every four strokes | Breath every four strokes | ||||||||||||||||
| Set Total | 300 | 5:00 | 250 | 5:00 | 150 | 5:00 | ||||||||||||
| Set 4 | 10 | X | 50 | Stroke | Swim | 1:00 | 10 | X | 50 | Stroke | Swim | 1:10 | 10 | X | 25 | Stroke | Swim | 1:10 |
| Set Total | 500 | 10:00 | 500 | 11:40 | 250 | 11:40 | ||||||||||||
| Warm-down | 100 | Free | Swim | 3:00 | 100 | Free | Swim | 3:00 | 50 | Free | Swim | 3:00 | ||||||
| Total | 3900 | 2.2 | Miles | 01:11:30 | 3500 | 2.0 | Miles | 01:11:10 | 2100 | 1.2 | Miles | 01:09:10 | ||||||