Group 1
Group 2
Group 3
Warm-up
1
X
200
Free
Swim
2:00
1
X
200
Free
Swim
2:00
1
X
100
Free
Swim
2:00
1
X
100
Free
Kick-No Board
2:15
1
X
100
Free
Kick-No Board
2:15
1
X
100
Free
Kick-No Board
2:15
1
X
100
Free
Fist Drill
2:00
1
X
100
Free
Fist Drill
2:00
1
X
50
Free
Fist Drill
2:00
1
X
100
Free
Catch-up Drill
1:45
1
X
100
Free
Catch-up Drill
1:45
1
X
50
Free
Catch-up Drill
1:45
1
X
100
Free
Swim
2:15
1
X
100
Free
Swim
2:15
1
X
50
Free
Swim
2:15
5
X
25
Stroke
Swim
0:30
5
X
25
Stroke
Swim
0:30
5
X
25
Stroke
Swim
0:30
5
X
25
Free
Swim
0:30
5
X
25
Free
Swim
0:30
5
X
25
Free
Swim
0:30
4
X
50
Free
min-max*
1:00
4
X
50
Free
min-max*
1:00
3
X
50
Free
min-max*
1:30
Set Total
1050
19:15
1050
19:15
750
19:45
Set 1
1
X
50
25 Free/25 Stroke
1:15
1
X
50
25 Free/25 Stroke
1:15
1
X
50
25 Free/25 Stroke
1:15
1
X
50
25 Stroke/25 Free
1:15
1
X
50
25 Stroke/25 Free
1:15
1
X
50
25 Stroke/25 Free
1:15
1
X
50
50 Stroke
1:15
1
X
50
50 Stroke
1:15
1
X
50
50 Stroke
1:15
Repeat 3 times
Repeat 3 times
Repeat 3 times
Set Total
450
22:30
450
22:30
450
22:30
Set 2
1
X
300
Free
Pull
5:00
1
X
300
Free
Pull
5:00
1
X
200
Free
Pull
5:00
Set Total
300
5:00
300
5:00
200
5:00
Set 3
5
X
100
IM
Swim
1:50
5
X
100
IM
Swim
2:00
5
X
100
Stroke
Swim
2:30
Set Total
500
9:10
500
10:00
500
12:30
Set 4
10
X
75
Free
Swim
1:10
10
X
75
Free
Swim
1:10
6
X
75
Free
Swim
1:40
Decend 1-5, 6-10
Decend 1-5, 6-10
Decend 1-3, 4-6
Set Total
750
11:40
750
11:40
450
10:00
Warm-down
150
Free
Swim
2:30
150
Free
Swim
2:30
150
Free
Swim
2:30
Total
3200
1.8
Miles
01:10:05
3200
1.8
Miles
01:10:55
2500
1.4
Miles
01:12:15
*Min-Max: Count number of stokes in a 50 and add to your time:
i.e.: 30 strokes + 35 seconds = 65.
Try to reduce every 50