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

4:00

1

X

200

Free

Pull

4:00

1

X

200

Free

Pull

4:00

1

X

150

Free

Pull

4:00

4

X

50

Choice

Kick

1:30

4

X

50

Choice

Kick

1:30

2

X

50

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

2

X

50

Free

Swim

1:00

Set Total

1000

22:00

1000

22:00

550

17:00

Set 1

1

X

100

Free

Swim

1:45

1

X

100

Free

Swim

1:50

1

X

100

Free

Swim

2:30

1

X

100

Free

Swim

1:40

1

X

100

Free

Swim

1:45

1

X

100

Free

Swim

2:25

1

X

100

Free

Swim

1:35

1

X

100

Free

Swim

1:40

1

X

100

Free

Swim

2:20

1

X

100

Free

Swim

1:30

1

X

100

Free

Swim

1:35

1

X

100

Free

Swim

2:15

1

X

100

Free

Swim

1:25

1

X

100

Free

Swim

1:30

1

X

100

Free

Swim

2:10

1

X

100

Free

Swim

1:30

1

X

100

Free

Swim

1:35

1

X

100

Free

Swim

2:15

1

X

100

Free

Swim

1:35

1

X

100

Free

Swim

1:40

1

X

100

Free

Swim

2:20

1

X

100

Free

Swim

1:40

1

X

100

Free

Swim

1:45

1

X

100

Free

Swim

2:25

1

X

100

Free

Swim

1:45

1

X

100

Free

Swim

1:50

1

X

100

Free

Swim

2:30

1

X

100

Free

Swim

1:40

1

X

100

Free

Swim

1:45

1

X

100

Free

Swim

2:25

1

X

100

Free

Swim

1:35

1

X

100

Free

Swim

1:40

1

X

100

Free

Swim

2:20

1

X

100

Free

Swim

1:30

1

X

100

Free

Swim

1:35

1

X

100

Free

Swim

2:15

1

X

100

Free

Swim

1:25

1

X

100

Free

Swim

1:30

1

X

100

Free

Swim

2:10

1

X

100

Free

Swim

1:30

1

X

100

Free

Swim

1:35

1

X

100

Free

Swim

1:35

1

X

100

Free

Swim

1:40

1

X

100

Free

Swim

1:40

1

X

100

Free

Swim

1:45

1

X

100

Free

Swim

1:45

1

X

100

Free

Swim

1:50

Set Total

1700

27:05.00

1700

28:30.00

1300

30:20.00

Set 2

3

X

150

Free

Pull

3:00

3

X

150

Free

Pull

3:00

2

X

150

Free

Pull

5:00

Set Total

450

9:00

450

9:00

300

10:00

Set 3

5

X

50

Stroke

Swim

1:00

5

X

50

Stroke

Swim

1:10

5

X

50

Choice

Swim

1:30

Set Total

250

5:00

250

5:50

250

7:30

Warm-down

100

Free

Swim

3:00

100

Free

Swim

3:00

100

Free

Swim

3:00

Total

3500

2.0

Miles

01:06:05

3500

2.0

Miles

01:08:20

2500

1.4

Miles

01:07:50

*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