| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 1 | X | 200 | Free | Swim | 4:00 | 1 | X | 150 | Free | Swim | 4:00 | 1 | X | 100 | Free | Swim | 4:00 |
| 1 | X | 200 | Choice | Kick | 5:00 | 1 | X | 150 | Choice | Kick | 5:00 | 1 | X | 100 | Choice | Kick | 5:00 | |
| 1 | X | 200 | Free | Pull | 4:00 | 1 | X | 150 | Free | Pull | 4:00 | 1 | X | 100 | Free | Pull | 4:00 | |
| 1 | X | 200 | Free | Drill* | 4:00 | 1 | X | 150 | Free | Drill* | 4:00 | 1 | X | 100 | Free | Drill* | 4:00 | |
| 1 | X | 200 | Free | Swim | 4:00 | 1 | X | 150 | Free | Swim | 4:00 | 1 | X | 100 | Free | Swim | 4:00 | |
| 1000 | 21:00 | 750 | 21:00 | 500 | 21:00 | |||||||||||||
| Set 1 | 6 | X | 50 | Free | Swim | 1:00 | 6 | X | 50 | Free | Swim | 1:00 | 6 | X | 50 | Free | Swim | 1:00 |
| Slow/Slow/Med/Med/Fast/Slow | Slow/Slow/Med/Med/Fast/Slow | Slow/Slow/Med/Med/Fast/Slow | ||||||||||||||||
| attack wall | attack wall | attack wall | ||||||||||||||||
| 50 Easy | 50 Easy | 50 Easy | ||||||||||||||||
| 350 | 6:00 | 350 | 6:00 | 350 | 6:00 | |||||||||||||
| Set 2 | 3 | X | 250 | Free | Swim | 3:30 | 3 | X | 250 | Free | Swim | 4:00 | 3 | X | 250 | Free | Swim | 4:45 |
| 2 X 100 on 1:10, 1 X 50 on 1:10 easy | 2 X 100 on 1:20, 1 X 50 on 1:20 easy | 2 X 100 on 1:35, 1 X 50 on 1:35 easy | ||||||||||||||||
| 50 Easy | 50 Easy | 50 Easy | ||||||||||||||||
| 800 | 10:30 | 800 | 12:00 | 800 | 14:15 | |||||||||||||
| Set 3 | 1 | X | 400 | Free | Kick | 8:00 | 1 | X | 300 | Free | Kick | 8:00 | 1 | X | 200 | Free | Kick | 8:00 |
| 200 with board/200 without | 150 with board/150 without | 100 with board/100 without | ||||||||||||||||
| 50 Easy | 50 Easy | 50 Easy | ||||||||||||||||
| 450 | 8:00 | 350 | 8:00 | 250 | 8:00 | |||||||||||||
| Set 4 | 2 | X | 100 | Free | Sprint | 1:10 | 2 | X | 100 | Free | Sprint | 1:15 | 2 | X | 100 | Free | Sprint | 1:30 |
| 50 Easy | 50 Easy | 50 Easy | ||||||||||||||||
| 250 | 2:20 | 250 | 2:30 | 250 | 3:00 | |||||||||||||
| Set 5 | 6 | X | 50 | Free | Sprint | 1:00 | 6 | X | 50 | Free | Sprint | 1:00 | 5 | X | 50 | Free | Sprint | 1:00 |
| 300 | 6:00 | 300 | 6:00 | 250 | 5:00 | |||||||||||||
| Warm-down | 100 | Free | Swim | 3:00 | 100 | Free | Swim | 3:00 | 100 | Free | Swim | 3:00 | ||||||
| Total | 3250 | 1.8 | Miles | 00:56:50 | 2900 | 1.6 | Miles | 00:58:30 | 2500 | 1.4 | Miles | 01:00:15 | ||||||
| *Drill - Odd laps, breath every four strokes, Even laps, breath every six strokes | ||||||||||||||||||