| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 1 | X | 300 | Free | Swim | 3:00 | 1 | X | 250 | Free | Swim | 3:00 | 1 | X | 200 | Free | Swim | 3:00 |
| 1 | X | 200 | Free | Pull | 4:00 | 1 | X | 150 | Free | Pull | 4:00 | 1 | X | 100 | Free | Pull | 4:00 | |
| 1 | X | 100 | Free | Kick | 2:00 | 1 | X | 100 | Free | Kick | 2:00 | 1 | X | 50 | Free | Kick | 2:00 | |
| Set Total | 600 | 9:00 | 500 | 9:00 | 350 | 9:00 | ||||||||||||
| Set 1 | 6 | X | 75 | Free | Swim | 1:15 | 4 | X | 75 | Free | Swim | 1:25 | 4 | X | 75 | Free | Swim | 1:45 |
| 1 | X | 50 | Free | Swim | 1:15 | 1 | X | 50 | Free | Swim | 1:25 | 1 | X | 50 | Free | Swim | 1:45 | |
| 4 | X | 75 | Free | Swim | 1:10 | 4 | X | 75 | Free | Swim | 1:20 | 2 | X | 75 | Free | Swim | 1:40 | |
| 1 | X | 50 | Free | Swim | 1:10 | 1 | X | 50 | Free | Swim | 1:20 | 1 | X | 50 | Free | Swim | 1:40 | |
| 2 | X | 75 | Free | Swim | 1:05 | 2 | X | 75 | Free | Swim | 1:15 | 2 | X | 75 | Free | Swim | 1:35 | |
| 1 | X | 50 | Free | Swim | 1:05 | 1 | X | 50 | Free | Swim | 1:15 | 1 | X | 50 | Free | Swim | 1:35 | |
| 4 | X | 75 | Free | Swim | 1:10 | 4 | X | 75 | Free | Swim | 1:20 | 2 | X | 75 | Free | Swim | 1:40 | |
| 1 | X | 50 | Free | Swim | 1:10 | 1 | X | 50 | Free | Swim | 1:20 | 1 | X | 50 | Free | Swim | 1:40 | |
| 6 | X | 75 | Free | Swim | 1:15 | 4 | X | 75 | Free | Swim | 1:25 | 4 | X | 75 | Free | Swim | 1:45 | |
| 5 | X | 50 | Free | Swim/Kick | 1:15 | 5 | X | 50 | Free | Swim/Kick | 1:25 | 2 | X | 50 | Free | Swim/Kick | 1:45 | |
| Set Total | 2100 | 37:25 | 1800 | 36:55 | 1350 | 34:00 | ||||||||||||
| Set 2 | 12 | X | 25 | Free | Kick | 0:30 | 8 | X | 25 | Free | Kick | 0:30 | 6 | X | 25 | Free | Kick | 1:00 |
| Set Total | 300 | 6:00 | 200 | 4:00 | 150 | 6:00 | ||||||||||||
| Warm-down | 150 | Free | Swim | 3:00 | 150 | Free | Swim | 3:00 | 150 | Free | Swim | 3:00 | ||||||
| Total | 3150 | 1.8 | Miles | 55:25 | 2650 | 1.5 | Miles | 52:55 | 2000 | 1.1 | Miles | 52:00 | ||||||