Key:
sw - swim
k - kick
bet. ea - between each
" - seconds
'  - minutes

Warm-ups
Warm-up # 1
200 sw, 50 k, 50 sw ........300 yds
Warm-up # 2
300 sw, 100 k, 100 sw ...500 yds
Warm-up # 3
500 sw, 200k, 100 sw .....800 yds

(7)
Warm-up # 2 ...................500 yds
4 x 200’s sw-20" bet. ea ..800 yds
200 swim down easy .......200 yds
Total ......................1500 yds

(8)
Warm-up # 2 ................... 500 yds
16 x 50s sw - 10" bet. ea..800 yds
200 swim downeasy .........200 yds
Total .......................1500 yds

(9)
Warm-up # 2 .................500 yds
800 swim ..........................800 yds
200 swim down easy ......200 yds
Total .....................1500 yds

(10)
Warm-up # 2..................500 yds
5 x 100’s sw -15" bet. ea.500 yds
10 x 50’s k-15" bet. ea. ..500 yds
250 swim down easy .......250 yds
Total ......................1750 yds

(11)
Warm-up # 2 ................500 yds
1 x 100 sw-15" rest bet. ea.
2 x 50’s k-10" rest bet. ea.
do this set 5 times ........1000 yds
250 swim down easy ......250 yds
Total.......................1750 yds

(12)
Warm-up # 1 ...............300 yds
500 sw; 400 pull;
300 kick; 200 sw; 100 pull. ......1500 yds
200 swim down ....easy .200 yds
Total......................2000 yds

(13)
Warm-up # 2 ...................500 yds
1000 swim .......................1000 yds
500 Drill ............................500 yds
250 swim down easy ......250 yds
Total .......................2000 yds