Group 1

Group 2

Group 3

Warm-up

1

X

150

Free

Swim

3:00

1

X

150

Free

Swim

3:00

1

X

100

Free

Swim

3:00

6

X

50

Free

Kick

1:15

6

X

50

Free

Kick

1:15

4

X

50

Free

Kick

2:00

1

X

100

Pull

Drill -Catch-up

2:00

1

X

100

Pull

Drill -Catch-up

2:00

1

X

100

Pull

Drill -Catch-up

2:00

1

X

150

Free

Swim

3:00

1

X

150

Free

Swim

3:00

1

X

100

Free

Swim

3:00

1

X

100

Free

Drill - Fist

2:00

1

X

100

Free

Drill - Fist

2:00

1

X

100

Free

Drill - Fist

2:00

5 minutes verticle kick in deep end 30 second on/15 seconds rest

5 minutes verticle kick in deep end 30 second on/15 seconds rest

5 minutes verticle kick in deep end 30 second on/15 seconds rest

6

X

50

Free

Swim

1:00

6

X

50

Free

Swim

1:00

4

X

50

Free

Swim

1:30

Set Total

1100

28:30

1100

28:30

800

29:00

Set 1

1

X

100

Free

1:25

1

X

100

Free

1:30

1

X

100

Free

2:00

1

X

100

Stroke

1:40

1

X

100

Stroke

1:45

1

X

100

Stroke

3:30

1

X

100

IM

1:50

1

X

100

IM

2:00

1

X

50

Choice

1:20

50 Easy

50 Easy

50 Easy

Repeat 4 times

Repeat 4 times

Repeat 3 times

Set Total

1400

19:40

1400

21:00

750

20:30

Set 2

8

X

75

Free

1:05

8

X

75

Free

1:10

6

X

75

Free

1:45

Set Total

600

8:40

600

9:20

450

10:30

Set 3

8

X

50

Stroke

1:05

8

X

50

Stroke

1:10

6

X

50

Stroke

1:45

Set Total

400

8:40

400

9:20

300

10:30

Warm-down

200

Free

Swim

2:30

200

Free

Swim

2:30

200

Free

Swim

2:30

Total

3700

2.1

Miles

01:08:00

3700

2.1

Miles

01:10:40

2500

1.4

Miles

01:13:00