Group 1 Group 2 Group 3
Warm-up 1 X 150 Free Swim 4:00 1 X 150 Free Swim 4:00 1 X 100 Free Swim 4:00
  1 X 150 Stroke Swim 4:00 1 X 150 Stroke Swim 4:00 1 X 100 Stroke Swim 4:00
  2 X 100 Choice Kick 2:15 2 X 100 Choice Kick 2:15 2 X 75 Choice Kick 2:15
  1 X 200 Free Pull 4:00 1 X 200 Free Pull 4:00 1 X 150 Free Pull 4:00
  4 X 50 Stroke Swim 1:00 4 X 50 Stroke Swim 1:00 4 X 50 Stroke Swim 1:00
       
Set Total     900     16:30     900     16:30     700     16:30
       
Set 1 6 X 75 Stroke Swim 1:20 6 X 75 Stroke Swim 1:30 3 X 75 Stroke Swim 2:00
       
Set Total     450     8:00     450     9:00     225     6:00
       
Set 2 6 X 125 Free Swim 1:50 6 X 125 Free Swim 2:00 3 X 125 Free Swim 2:50
       
Set Total     750     11:00     750     12:00     375     8:30
       
Set 3 6 X 50 Stroke Swim 1:00 6 X 50 Stroke Swim 1:10 3 X 50 Stroke Swim 1:45
       
Set Total     300     6:00     300     7:00     150     5:15
       
Set 4 6 X 100 Free Swim 1:25 6 X 100 Free Swim 1:35 3 X 100 Free Swim 2:15
       
Set Total     600     8:30     600     9:30     300     6:45
       
Set 5 6 X 25 Stroke Swim 0:25 6 X 25 Stroke Swim 0:30 3 X 25 Free Swim 0:45
       
Set Total     150     2:30     150     3:00     75     2:15
Warm-down 200 Free Swim 4:00 200 Free Swim 4:00 100 Free Swim 4:00
                                     
Total 3350 1.9 Miles 00:56:30 3350 1.9 Miles 01:01:00 1925 1.1 Miles 00:49:15