Group 1

Group 2

Group 3

Warm-up

1

X

300

Free

Swim

6:00

1

X

300

Free

Swim

6:00

1

X

300

Free

Swim

6:00

1

X

100

Free

Kick

2:30

1

X

100

Free

Kick

2:30

1

X

100

Free

Kick

3:30

6

X

75

Free

Swim

1:30

6

X

75

Free

Swim

1:30

4

X

75

Free

Swim

2:30

Set Total

850

17:30

850

17:30

700

19:30

Set 1

1

X

500

Free

Swim

7:30

1

X

500

Free

Swim

7:30

1

X

400

Free

Swim

7:30

Every 5th length - 25 fast - 2 breaths

Every 5th length - 25 fast - 2 breaths

Every 5th length - 25 fast - 2 breaths

1

X

400

Free

Swim

6:00

1

X

400

Free

Swim

6:00

1

X

300

Free

Swim

6:00

Every 4th length - 25 Backstroke

Every 4th length - 25 Backstroke

Every 4th length - 25 Backstroke

1

X

300

Free

Swim

4:30

1

X

300

Free

Swim

4:30

1

X

200

Free

Swim

4:30

Every 3rd length - 25 breast

Every 3rd length - 25 breast

Every 3rd length - 25 breast

1

X

200

Free

Swim

3:00

1

X

200

Free

Swim

3:00

1

X

100

Free

Swim

3:00

Every other length - 25 fly

Every other length - 25 fly

Every other length - 25 fly

1

X

100

IM

Swim

1:30

1

X

100

IM

Swim

1:30

1

X

50

Free

Swim

1:30

Set Total

1500

22:30

1500

22:30

1050

22:30

Set 2

4

X

100

Free

Swim

1:40

4

X

100

Free

Swim

1:40

2

X

100

Free

Swim

2:30

6

X

100

Choice

Kick

2:30

6

X

100

Choice

Kick

2:30

4

X

100

Choice

Kick

3:30

Set Total

1000

21:40

1000

21:40

600

19:00

Warm-down

150

Free

Swim

3:00

150

Free

Swim

3:00

100

Free

Swim

3:00

Total

3500

2.0

Miles

01:04:40

3500

2.0

Miles

01:04:40

2450

1.4

Miles

01:04:00