| |
Group
1 |
Group
2 |
Group
3 |
| Warm-up |
2 |
X |
150 |
Free |
Swim |
3:00 |
2 |
X |
150 |
Free |
Swim |
3:00 |
2 |
X |
100 |
Free |
Swim |
3:00 |
| |
4 |
X |
75 |
Free |
Kick |
1:45 |
4 |
X |
75 |
Free |
Kick |
1:45 |
4 |
X |
50 |
Free |
Kick |
1:45 |
| |
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 |
| |
|
|
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|
|
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|
|
| Set
Total |
|
|
1000 |
|
|
21:00 |
|
|
1000 |
|
|
21:00 |
|
|
600 |
|
|
21:00 |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Set 1 |
2 |
X |
250 |
Free |
Swim |
4:00 |
2 |
X |
250 |
Free |
Swim |
4:15 |
2 |
X |
200 |
Free |
Swim |
4:00 |
| |
30 Seconds rest after each 250 |
30 Seconds rest after each 250 |
30 Seconds rest after each 250 |
| |
2 |
X |
200 |
Free |
Swim |
3:00 |
2 |
X |
200 |
Free |
Swim |
3:15 |
2 |
X |
150 |
Free |
Swim |
3:00 |
| |
25 Seconds rest after each 200 |
25 Seconds rest after each 200 |
25 Seconds rest after each 200 |
| |
2 |
X |
150 |
Free |
Swim |
2:15 |
2 |
X |
150 |
Free |
Swim |
2:30 |
2 |
X |
100 |
Free |
Swim |
2:15 |
| |
20 Seconds rest after each 150 |
20 Seconds rest after each 150 |
20 Seconds rest after each 150 |
| |
2 |
X |
100 |
Free |
Swim |
1:30 |
2 |
X |
100 |
Free |
Swim |
1:40 |
2 |
X |
50 |
Free |
Swim |
1:30 |
| |
15 Seconds rest after each 100 |
15 Seconds rest after each 100 |
15 Seconds rest after each 100 |
| |
2 |
X |
50 |
Free |
Swim |
0:45 |
2 |
X |
50 |
Free |
Swim |
0:50 |
2 |
X |
25 |
Free |
Swim |
0:45 |
| |
10 Seconds rest after each 50 |
10 Seconds rest after each 50 |
10 Seconds rest after each 50 |
| |
|
|
|
| Set
Total |
|
|
1500 |
|
|
23:00 |
|
|
1500 |
|
|
25:00 |
|
|
1050 |
|
|
23:00 |
| Set 2 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |
1 |
X |
50 |
Fly/Free |
Swim |
1:05 |
1 |
X |
50 |
Fly/Free |
Swim |
1:10 |
8 |
X |
25 |
Free |
Swim |
1:00 |
| |
1 |
X |
50 |
Back/Free |
Swim |
1:05 |
1 |
X |
50 |
Back/Free |
Swim |
1:10 |
|
|
|
|
|
|
| |
1 |
X |
50 |
Breast/Free |
Swim |
1:05 |
1 |
X |
50 |
Breast/Free |
Swim |
1:10 |
|
|
|
|
|
|
| |
Complete set 3 times |
Complete set 3 times |
|
| |
|
|
|
|
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|
|
|
|
|
|
|
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| |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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| |
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
| Set
Total |
|
|
450 |
|
|
9:45 |
|
|
450 |
|
|
10:30 |
|
|
200 |
|
|
8:00 |
| Warm-down |
|
|
150 |
Free |
Swim |
2:30 |
|
|
150 |
Free |
Swim |
2:30 |
|
|
50 |
Free |
Swim |
2:30 |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Total |
|
|
3100 |
1.8 |
Miles |
00:56:15 |
|
|
3100 |
1.8 |
Miles |
00:59:00 |
|
|
1900 |
1.1 |
Miles |
00:54:30 |
|
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| *Drill: 1st 25 - kick on side, 2nd 25 - easy swim long stroke
with roll, 3rd 25 - kick on side |
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