(1)
Warm-up - 2 laps easy.........50 yds 
4 x 25’s easy -10 sec. 
rest between ea. ............. ..100 yds 
50 swim down real easy......50 yds 
Total .........................200 yds

(2)
Warm-up - 2 laps easy ........50 yds 
2 x 50's easy -15 sec. 
rest between ea.................100 yds
50 swim down real easy ....50 yds
Total ........................200 yds

(3)
Warm-up ................................50 yds
8 x 25’s swim -10 sec
rest between ea. ............. ..200 yds
50 swim down real easy .....50 yds 
Total .........................300 yds

(4)
Warm-up ..............................50 yds
4 x 50’s swim -15 sec. 
rest between ea. ..............200 yds 
50 swim down real easy ...50 yds
Total ........................300 yds 

(5)
Warm-up ...............................50 yds 
6 x 50’s swim -10 sec. 
rest between ea. ................300 yds 
50 swim down real easy ....50 yds 
Total ........................400 yds 

(6)
Warm-up ..............................50 yds
12 x 25’s swim - 10 sec. 
rest between ea. ..............300 yds 
50 swim down real easy ...50 yds 
Total ........................400 yds

(7)
Warm-up .............................50 yds
16 x 25’s swim - 5 sec. 
rest between ea. ...............400 yds 
50 swim down real easy ....50 yds
Total .........................500 yds

(8)
Warm-up ...........................50 yds 
8 x 50’s swim -10 sec. 
rest between ea. ...............400 yds 
50 swim down real easy ....50 yds
Total ........................500 yds

(9)
Warm-up .............................50 yds 
20 x 25’s swim - 5 sec. 
rest between ea. ...............500 yds
50 swim down real easy ....50 yds
Total .......................600 yds 

(10)
Warm-up ...........................50 yds
10 x 50’s swim -10 sec. 
rest between ea. ...............500 yds 
50 swim down real easy ...50 yds
Total ........................600 yds