| Group 1 | Group 2 | Group 3 | |||||||||||||||
| 1 | X | 200 | Free | Swim | 4:00 | 1 | X | 200 | Free | Swim | 4:00 | 1 | X | 150 | Free | Swim | 4:00 |
| 6 | X | 50 | Kick | 1:15 | 6 | X | 50 | Kick | 1:15 | 4 | X | 50 | Stroke | Kick | 1:15 | ||
| Alternate Fly, Back, Breast | Alternate Fly, Back, Breast | ||||||||||||||||
| 2 | X | 150 | Free | Pull | 3:00 | 2 | X | 150 | Free | Pull | 3:00 | 2 | X | 100 | Free | Pull | 3:00 |
| 12 | X | 25 | Swim | 0:40 | 12 | X | 25 | Swim | 0:40 | 12 | X | 25 | Stroke | Swim | 0:50 | ||
| Alternate Fly, Back, Breast | Alternate Fly, Back, Breast | ||||||||||||||||
| 1100 | 25:30 | 1100 | 25:30 | 850 | 25:00 | ||||||||||||
| 1 | X | 400 | IM | Swim | 7:00 | 1 | X | 400 | IM | Swim | 7:00 | 1 | X | 350 | Stroke | Swim | 7:00 |
| 1 | X | 300 | IM | Swim | 5:30 | 1 | X | 300 | IM | Swim | 5:30 | 1 | X | 250 | Stroke | Swim | 5:30 |
| 1 | X | 200 | Breast | Swim | 3:45 | 1 | X | 200 | Breast | Swim | 3:45 | 1 | X | 150 | Stroke | Swim | 3:45 |
| 1 | X | 100 | Free | Swim | 1:50 | 1 | X | 100 | Free | Swim | 1:50 | 1 | X | 100 | Stroke | Swim | 1:50 |
| 1000 | 18:05 | 1000 | 18:05 | 850 | 18:05 | ||||||||||||
| 1 | X | 100 | Free | Easy | 2:00 | 1 | X | 100 | Free | Easy | 2:00 | 1 | X | 100 | Free | Easy | 2:00 |
| 100 | 2:00 | 100 | 2:00 | 100 | 2:00 | ||||||||||||
| Super 500 | Super 500 | Super 500 | |||||||||||||||
| 1 | X | 50 | Free | Swim | 0:50 | 1 | X | 50 | Free | Swim | 1:00 | 1 | X | 50 | Free | Swim | 1:15 |
| 1 | X | 50 | Free | Swim | 0:50 | 1 | X | 50 | Free | Swim | 1:00 | 1 | X | 50 | Free | Swim | 1:15 |
| 1 | X | 25 | Free | Swim | 0:25 | 1 | X | 25 | Free | Swim | 0:30 | 1 | X | 25 | Free | Swim | 0:45 |
| 1 | X | 50 | Free | Swim | 0:50 | 1 | X | 50 | Free | Swim | 1:00 | 1 | X | 50 | Free | Swim | 1:15 |
| 1 | X | 25 | Free | Swim | 0:25 | 1 | X | 25 | Free | Swim | 0:30 | 1 | X | 25 | Free | Swim | 0:45 |
| 1 | X | 75 | Free | Swim | 1:10 | 1 | X | 75 | Free | Swim | 1:30 | 1 | X | 75 | Free | Swim | 2:00 |
| 1 | X | 25 | Free | Swim | 0:25 | 1 | X | 25 | Free | Swim | 0:30 | 1 | X | 25 | Free | Swim | 0:45 |
| 1 | X | 100 | Free | Swim | 1:40 | 1 | X | 100 | Free | Swim | 2:00 | 1 | X | 100 | Free | Swim | 2:30 |
| 1 | X | 25 | Free | Swim | 0:25 | 1 | X | 25 | Free | Swim | 0:30 | 1 | X | 25 | Free | Swim | 0:45 |
| 1 | X | 50 | Free | Swim | 0:50 | 1 | X | 50 | Free | Swim | 1:00 | 1 | X | 50 | Free | Swim | 1:15 |
| 1 | X | 25 | Free | Swim | 0:25 | 1 | X | 25 | Free | Swim | 0:30 | 1 | X | 25 | Free | Swim | 0:45 |
| 500 | 8:15 | 500 | 10:00 | 500 | 13:15 | ||||||||||||
| 8 | X | 50 | Swim | 1:00 | 8 | X | 50 | Swim | 1:00 | 6 | X | 50 | Swim | 1:30 | |||
| 25 Stroke/25 Free | 25 Stroke/25 Free | 25 Stroke/25 Free | |||||||||||||||
| 400 | 8:00 | 400 | 8:00 | 300 | 9:00 | ||||||||||||
| 100 | Free | Swim | 2:30 | 100 | Free | Swim | 2:30 | 100 | Free | Swim | 2:30 | ||||||
| 3200 | 1.8 | Miles | 01:04:20 | 3200 | 1.8 | Miles | 01:06:05 | 2700 | 1.5 | Miles | 01:09:50 | ||||||