Group 1 Group 2 Group 3
Warm-up 1 X 200 Free Swim 4:00 1 X 200 Free Swim 4:00 1 X 150 Free Swim 4:00
  2 X 100 Drill Choice 2:00 2 X 100 Drill Choice 2:00 2 X 75 Drill Choice 2:00
  2 X 100 Swim IM 2:00 2 X 100 Swim IM 2:00 2 X 100 Swim Stroke 2:00
  Broken IM - 5 seconds between 25 Broken IM - 5 seconds between 25 5 seconds between 25
  8 X 50 Free Decend 1-4/5-8 1:00 8 X 50 Free Decend 1-4/5-8 1:00 6 X 50 Free Decend 1-3/4-6 1:30
                                     
Set Total     1000     20:00     1000     20:00     800     21:00
                                     
Set 1 1 X 200 Free 3:00 1 X 200 Free 3:10 1 X 150 Free 3:15
  1 X 150 50 Fly/50 back/50 Breast 2:40 1 X 150 50 Fly/50 back/50 Breast 2:50 1 X 100 Stroke 2:45
  1 X 100 Free 1:25 1 X 100 Free 1:30 1 X 50 Free 1:30
  1 X 50 Stroke 1:20 1 X 50 Stroke 1:20 1 X 50 Stroke 1:30
  Repeat 4 times Repeat 4 times Repeat 4 times
Set Total     2000     33:40     2000     35:20     1400     36:00
Set 2                                    
  6 X 50 Kick Choice 1:15 6 X 50 Kick Choice 1:15 4 X 50 Kick Choice 1:30
                                     
Set Total     300     7:30     300     7:30     200     6:00
Set 3                                    
  10 X 25 Swim 0:40 10 X 25 Swim 0:40 8 X 25 Swim 1:00
      Alternate Free/Stroke       Alternate Free/Stroke       Alternate Free/Stroke  
Set Total     250     6:40     250     6:40     200     8:00
Warm-down     150 Free Swim 2:30     150 Free Swim 2:30     100 Free Swim 2:30
                                     
Total     3700 2.1 Miles 01:10:20     3700 2.1 Miles 01:12:00     2700 1.5 Miles 01:13:30