Group 1

Group 2

Group 3

Warm-up

1

X

200

Free

Swim-easy

4:00

1

X

200

Free

Swim-easy

4:00

1

X

100

Free

Swim-easy

3:00

2

X

75

Free

Kick

1:30

2

X

75

Free

Kick

1:45

2

X

50

Free

Kick

2:30

2

X

150

Free

Drill*

2:45

2

X

150

Free

Drill*

2:45

2

X

100

Free

Drill*

2:45

5

X

50

Free

Swim-Moderate

1:00

5

X

50

Free

Swim-Moderate

1:00

4

X

50

Free

Swim-Moderate

1:30

Set Total

900

17:30

900

18:00

600

19:30

Set 1

5

X

125

FR

Swim

1:50

5

X

125

FR

Swim

2:15

5

X

75

FR

Swim

1:50

5

X

75

FR

Swim

1:10

5

X

75

FR

Swim

1:30

5

X

25

FR

Swim

1:10

Alternate 125 with 75

Alternate 125 with 75

Alternate 75 with 25

Set Total

1000

15:00

1000

18:45

500

15:00

Set 2

2

X

250

Free

Pull

3:45

2

X

200

Free

Pull

3:45

2

X

150

Free

Pull

3:45

Set Total

500

7:30

400

7:30

300

7:30

Warm-down

200

Free

Swim

2:30

100

Free

Swim

2:30

100

Free

Swim

2:30

Total

2600

1.5

Miles

00:42:30

2400

1.4

Miles

00:46:45

1500

0.9

Miles

00:44:30

*Drill: 1st lap breath every 2 strokes, 2nd every 2 strokes, 3rd every 3 strokes, 4th every 4 strokes, 5th every 5 strokes, 6th every 6 strokes