| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 1 | X | 200 | Free | Swim | 3:30 | 1 | X | 200 | Free | Swim | 3:30 | 1 | X | 100 | Free | Swim | 3:00 |
| 2 | X | 100 | Choice | Kick | 2:15 | 2 | X | 100 | Choice | Kick | 2:15 | 1 | X | 100 | Choice | Kick | 3:00 | |
| 2 | X | 200 | Free | Pull | 3:30 | 2 | X | 200 | Free | Pull | 3:30 | 2 | X | 100 | Free | Pull | 3:00 | |
| 4 | X | 50 | Free | Swim | 1:00 | 4 | X | 50 | Free | Swim | 1:00 | 4 | X | 50 | Free | Swim | 1:30 | |
| Set Total | 1000 | 19:00 | 1000 | 19:00 | 600 | 18:00 | ||||||||||||
| Set 1 | 2 | X | 75 | Stroke | Swim | 1:20 | 2 | X | 75 | Stroke | Swim | 1:30 | 1 | X | 50 | Free | Swim | 1:30 |
| 1 | X | 50 | Stroke | Pull | 1:20 | 1 | X | 50 | Stroke | Pull | 1:30 | 1 | X | 50 | Free | Pull | 1:30 | |
| 1 | X | 50 | Stroke | Kick | 1:30 | 1 | X | 50 | Stroke | Kick | 1:30 | 1 | X | 50 | Free | Kick | 2:15 | |
| Repeat 6 times | Repeat 6 times | Repeat 4 times | ||||||||||||||||
| Set Total | 1500 | 33:00 | 1500 | 36:00 | 600 | 21:00 | ||||||||||||
| Set 2 | 1 | X | 300 | Free | Pull | 5:00 | 1 | X | 300 | Free | Pull | 6:00 | 1 | X | 150 | Free | Pull | 4:00 |
| Set Total | 300 | 5:00 | 300 | 6:00 | 150 | 4:00 | ||||||||||||
| Set 3 | 1 | X | 150 | Free | 85% | 2:30 | 1 | X | 150 | Free | 85% | 2:30 | 1 | X | 100 | Free | 85% | 2:30 |
| 1 | X | 50 | Free | Easy | 1:00 | 1 | X | 50 | Free | Easy | 1:00 | 1 | X | 50 | Free | Easy | 1:00 | |
| 1 | X | 100 | Free | 90% | 2:00 | 1 | X | 100 | Free | 90% | 2:00 | 1 | X | 50 | Free | 90% | 2:00 | |
| 1 | X | 50 | Free | Easy | 1:00 | 1 | X | 50 | Free | Easy | 1:00 | 1 | X | 50 | Free | Easy | 1:00 | |
| 1 | X | 50 | Free | 95% | 1:30 | 1 | X | 50 | Free | 95% | 1:30 | 1 | X | 25 | Free | 95% | 1:30 | |
| 1 | X | 50 | Free | Easy | 1:00 | 1 | X | 50 | Free | Easy | 1:00 | 1 | X | 25 | Free | Easy | 1:00 | |
| Set Total | 450 | 9:00 | 450 | 9:00 | 300 | 9:00 | ||||||||||||
| Warm-down | 150 | Free | Swim | 3:00 | 150 | Free | Swim | 3:00 | 100 | Free | Swim | 3:00 | ||||||
| Total | 3400 | 1.9 | Miles | 01:09:00 | 3400 | 1.9 | Miles | 01:13:00 | 1750 | 1.0 | Miles | 00:55:00 | ||||||