Group 1 Group 2 Group 3
Warm-up 1 X 250 Free Swim 5:00 1 X 250 Free Swim 5:00 1 X 250 Free Swim 5:00
  8 X 100 Free Swim 2:00 8 X 100 Free Swim 2:00 8 X 100 Free Swim 2:30
  Begin #1 @ 50% and add 5% effort onto each therafter Begin #1 @ 50% and add 5% effort onto each therafter Begin #1 @ 50% and add 5% effort onto each therafter
 
  25 seconds rest first 2 25 seconds rest first 2 25 seconds rest first 2
  20 seconds rest 2nd 2 20 seconds rest 2nd 2 20 seconds rest 2nd 2
  15 seconds rest 3rd 2 15 seconds rest 3rd 2 15 seconds rest 3rd 2
  10 seconds rest last 2 10 seconds rest last 2 10 seconds rest last 2
Set Total     1050     21:00     1050     21:00     1050     25:00
                                     
Set 1 1 X 100 25 stroke/75 free 1:45 1 X 100 25 stroke/75 free 2:00 1 X 100 25 stroke/75 free 2:30
  1 X 100 50 stroke/50 free 1:50 1 X 100 50 stroke/50 free 2:00 1 X 100 50 stroke/50 free 2:40
  1 X 100 75 stroke/25 free 1:55 1 X 100 75 stroke/25 free 2:00 1 X 100 75 stroke/25 free 2:50
  1 X 100 100 stroke 2:00 1 X 100 100 stroke 2:00 1 X 100 100 stroke 3:00
  Repeat 3 times - 1 minute rest between Repeat 3 times - 1 minute rest between Repeat 2 times - 1 minute rest between
Set Total     1200     22:30     1200     24:00     800     22:00
Set 2                                    
  1 X 50 25 free/25 stroke 1:00 1 X 50 25 free/25 stroke 1:15 1 X 50 25 free/25 stroke 1:30
  1 X 50 25 stroke/25 free 1:00 1 X 50 25 stroke/25 free 1:15 1 X 50 25 stroke/25 free 1:30
  1 X 50 50 stroke 1:00 1 X 50 50 stroke 1:15 1 X 50 50 stroke 1:30
  Repeat 3 times - 1 minute rest between Repeat 3 times - 1 minute rest between Repeat 2 times - 1 minute rest between
                                     
Set Total     450     9:00     450     11:15     300     9:00
Warm-down     150 Free Swim 2:30     150 Free Swim 2:30     150 Free Swim 2:30
            4:00           4:00           4:00
Total     2850 1.6 Miles 00:59:00     2850 1.6 Miles 01:02:45     2300 1.3 Miles 01:02:30