Group 1

Group 2

Group 3

Warm-up

2

X

150

Free

Swim

3:00

2

X

150

Free

Swim

3:00

2

X

75

Free

Swim

2:00

4

X

75

Choice

Kick

1:45

4

X

75

Choice

Kick

1:45

4

X

50

Choice

Kick

1:30

2

X

150

Free

Pull

3:30

2

X

150

Free

Pull

3:30

2

X

100

Free

Pull

2:30

Set Total

900

20:00

900

20:00

550

15:00

Set 1

1

X

100

IM

Swim

1:50

1

X

100

IM

Swim

2:00

1

X

75

Free

Swim

2:00

1

X

100

Stroke

Swim

1:50

1

X

100

Stroke

Swim

2:00

1

X

75

Stroke

Swim

2:00

1

X

100

Free

Swim

1:20

1

X

100

Free

Swim

1:30

1

X

100

Free

Swim

2:00

Repeat 4 times

Repeat 4 times

Repeat 4 times

Set Total

1200

20:00

1200

22:00

1000

24:00

Set 2

10

X

75

Free

Swim

1:15

10

X

75

Free

Swim

1:20

6

X

50

Free

Swim

1:30

Descend 1-5, 6-10

Descend 1-5, 6-10

Descend 1-3, 4-6

Set Total

750

12:30

750

13:20

300

9:00

Set 3

2

X

250

Free

Pull

4:00

2

X

250

Free

Pull

4:00

2

X

100

Free

Pull

2:00

Set Total

500

8:00

500

8:00

200

4:00

Warm-down

150

Free

Swim

3:00

150

Free

Swim

3:00

150

Free

Swim

3:00

Total

3500

2.0

Miles

01:03:30

3500

2.0

Miles

01:06:20

2200

1.3

Miles

00:55:00