| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 3 | X | 150 | Free | Swim | 2:30 | 3 | X | 150 | Free | Swim | 2:30 | 2 | X | 150 | Free | Swim | 3:00 |
| 4 | X | 75 | Stroke | Kick | 1:45 | 4 | X | 75 | Stroke | Kick | 1:45 | 4 | X | 75 | Choice | Kick | 2:00 | |
| 1 | X | 250 | Free | Pull | 5:00 | 1 | X | 250 | Free | Pull | 5:00 | 1 | X | 200 | Free | Pull | 4:00 | |
| Set Total | 1000 | 19:30 | 1000 | 19:30 | 800 | 18:00 | ||||||||||||
| Set 1 | 12 | X | 50 | Stroke | Swim | 1:00 | 12 | X | 50 | Stroke | Swim | 1:15 | 12 | X | 50 | Choice | Swim | 1:30 |
| Set Total | 600 | 12:00 | 600 | 15:00 | 600 | 18:00 | ||||||||||||
| Set 2 | 4 | X | 150 | Free | Swim | 2:00 | 4 | X | 150 | Free | Swim | 2:15 | 4 | X | 100 | Free | Swim | 2:15 |
| Set Total | 600 | 8:00 | 600 | 9:00 | 400 | 9:00 | ||||||||||||
| Set 3 | 8 | X | 125 | Stroke | Swim | 2:00 | 8 | X | 125 | Stroke | Swim | 2:15 | 4 | X | 125 | Choice | Swim | 3:00 |
| Set Total | 1000 | 16:00 | 1000 | 18:00 | 500 | 12:00 | ||||||||||||
| Warm-down | 200 | Free | Swim | 3:00 | 200 | Free | Swim | 3:00 | 200 | Free | Swim | 3:00 | ||||||
| Total | 3400 | 1.9 | Miles | 00:58:30 | 3400 | 1.9 | Miles | 01:04:30 | 2500 | 1.4 | Miles | 01:00:00 | ||||||