| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 1 | X | 300 | Free | Swim | 3:00 | 1 | X | 300 | Free | Swim | 3:00 | 1 | X | 200 | Free | Swim | 3:00 |
| 1 | X | 200 | IM | Drill* | 4:00 | 1 | X | 200 | IM | Drill* | 4:00 | 1 | X | 100 | IM | Drill* | 4:00 | |
| 1 | X | 100 | IM | Kick | 2:00 | 1 | X | 100 | IM | Kick | 2:00 | 1 | X | 100 | IM | Kick | 2:00 | |
| Set Total | 600 | 9:00 | 600 | 9:00 | 400 | 9:00 | ||||||||||||
| Set 1 | 3 | X | 100 | 50FL/ 50 BA | Swim | 2:00 | 3 | X | 100 | 50FL/ 50 BA | Swim | 2:15 | 2 | X | 100 | 50FL/ 50 BA | Swim | 3:00 |
| 3 | X | 100 | 50BA/ 50 BR | Swim | 2:00 | 3 | X | 100 | 50BA/ 50 BR | Swim | 2:15 | 2 | X | 100 | 50BA/ 50 BR | Swim | 3:00 | |
| 3 | X | 100 | 50BR/ 50 FR | Swim | 2:00 | 3 | X | 100 | 50BR/ 50 FR | Swim | 2:15 | 2 | X | 100 | 50BR/ 50 FR | Swim | 3:00 | |
| 1 | X | 200 | Free-easy | Swim | 3:00 | 1 | X | 150 | Free-easy | Swim | 3:15 | 1 | X | 100 | Free-easy | Swim | 3:00 | |
| 6 | X | 50 | odd-25FL/25BA even-50 FR | Swim | 1:00 | 4 | X | 50 | odd-25FL/25BA/ even-50 FR | Swim | 1:15 | 3 | X | 50 | odd-25FL/25BA/ even-50 FR | Swim | 1:30 | |
| 6 | X | 50 | odd-25BA/25BR even-50 FR | Swim | 1:00 | 4 | X | 50 | odd-25BA/25BR/ even-50 FR | Swim | 1:15 | 6 | X | 50 | odd-25BA/25BR/ even-50 FR | Swim | 1:30 | |
| 6 | X | 50 | odd-25BR/25FR even-50 FR | Swim | 1:00 | 4 | X | 50 | odd-25BR/25FR/ even-50 FR | Swim | 1:15 | 3 | X | 50 | odd-25BR/25FR/ even-50 FR | Swim | 1:30 | |
| Set Total | 2000 | 39:00 | 1650 | 38:30 | 1300 | 39:00 | ||||||||||||
| Set 2 | 8 | X | 50 | Alt FL/BA/BR/FR | Kick | 1:15 | 8 | X | 50 | Alt FL/BA/BR/FR | Kick | 1:15 | 4 | X | 50 | Alt FL/BA/BR/FR | Kick | 1:15 |
| Set Total | 400 | 10:00 | 400 | 10:00 | 200 | 5:00 | ||||||||||||
| Warm-down | 100 | Free | Swim | 3:00 | 100 | Free | Swim | 3:00 | 100 | Free | Swim | 3:00 | ||||||
| Total | 3100 | 1.8 | Miles | 01:01:00 | 2750 | 1.6 | Miles | 01:00:30 | 2000 | 1.1 | Miles | 56:00 | ||||||
| * Drill: rest 10 seconds between each stroke (FL, BA, BR, FR) | ||||||||||||||||||