Group 1 Group 2 Group 3
Warm-up 1 X 200 Free Swim 4:00 1 X 200 Free Swim 4:00 1 X 100 Free Swim 3:00
  1 X 200 Free Pull 4:00 1 X 200 Free Pull 4:00 1 X 100 Free Pull 3:00
  4 X 50 Choice Kick 1:30 4 X 50 Choice Kick 1:30 4 X 25 Choice Kick 1:30
  2 X 100 Free Drill* 2:00 2 X 100 Free Drill* 2:00 2 X 50 Free Drill* 2:00
  4 X 50 Free Swim 1:00 4 X 50 Free Swim 1:00 4 X 25 Free Swim 1:00
Set Total     1000     22:00     1000     22:00     500     20:00
       
Set 1 2 X 25 Stroke Swim 0:30 2 X 25 Stroke Swim 0:40 1 X 25 Free Swim 0:45
  2 X 50 FY Swim 1:00 2 X 50 FY Swim 1:10 1 X 50 Free Swim 1:30
  2 X 75 Stroke Swim 1:20 2 X 75 Stroke Swim 1:30 1 X 75 Free Swim 2:15
  2 X 100 BK Swim 1:45 2 X 100 BK Swim 2:00 1 X 100 Free Swim 3:00
  2 X 125 Stroke Swim 2:10 2 X 125 Stroke Swim 2:30 1 X 125 Free Swim 4:00
  2 X 150 BR Swim 2:45 2 X 150 BR Swim 3:00 1 X 150 Free Swim 4:30
  2 X 125 Stroke Swim 2:05 2 X 125 Stroke Swim 2:25 1 X 125 Free Swim 3:55
  2 X 100 BK Swim 1:40 2 X 100 BK Swim 1:55 1 X 100 Free Swim 2:55
  2 X 75 Stroke Swim 1:15 2 X 75 Stroke Swim 1:25 1 X 75 Free Swim 2:10
  2 X 50 FY Swim 0:55 2 X 50 FY Swim 1:05 1 X 50 Free Swim 1:25
  2 X 25 Stroke Swim 0:25 2 X 25 Stroke Swim 0:30 1 X 25 Free Swim 0:40
       
Set Total     1800     31:40.00     1800     36:20.00     900     27:05.00
       
Set 2 8 X 100 IM Swim 1:50 6 X 100 IM Swim 2:00 6 X 100 Free Swim 2:45
       
Set Total     800     14:40     600     12:00     600     16:30
       
Set 3 6 X 75 FR/BK Pull 1:30 4 X 75 FR/BK Pull 1:30 4 X 50 Free Pull 1:30
  Alternate Free and Back Alternate Free and Back  
       
Set Total     450     9:00     300     6:00     200     6:00
       
Set 4 12 X 50 Free Swim 0:50 10 X 50 Free Swim 0:55 8 X 25 Free Swim 1:00
Set Total     600     10:00     500     9:10     200     8:00
       
Warm-down 150 Free Swim 3:00 150 Free Swim 3:00 100 Free Swim 3:00
                                     
Total 4800 2.7 Miles 01:30:20 4350 2.5 Miles 01:28:30 2500 1.4 Miles 01:20:35
*Drill: Fist Swimming - Swimming with hands completely in a fist. No "karate-chop" hands allowed! Concentrate on body position, using your forearm in the catch and optimum elbow bend through the stroke. When you return to swimming with an open palm, your hands will feel as large as kickboards!