(1)
Warm-up # 1 .........................300 yds
5 x 100's sw-15" rest bet. ...500 yds
200 swim down real easy ....200 yds
Total ...................................1000 yds

(2)
Warm-up # 1 ........................300 yds
10 x 50s sw - 10" bet. ea......500 yds
200 swim down real easy ...200 yds
Total ..................................1000 yds

(3)
Warm-up # 1 ........................300 yds
500 swim ................................500 yds
200 swim down real easy ....200 yds
Total ...................................1000 yds

(4)
Warm-up # 1 .........................300 yds
8 x 100's sw-15" rest bet. ....800 yds
150 swim down real easy ....150 yds
Total ..................................1250 yds

(5)
Warm-up # 1 ........................300 yds
16 x 50s sw -10" bet. ea. .....800 yds
150 swim down real easy ....150 yds
Total ...................................1250 yds

(6)
Warm-up # 1 .........................300 yds
800 swim ................................800 yds
150 swim down real easy ...150 yds
Total ..................................1250 yds

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

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

(9)
Warm-up # 2 ..........................500 yds
800 swim ..............................800 yds
200 swim down real 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" rest bet. ea. .500 yds
250 swim down real 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 real 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 real easy ....200 yds
Total....................................2000 yds

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

(14)
Warm-up # 3 .........................800 yds
Stroke Drill ............................500 yds
10 x 100's sw-15" rbet. ea. .1000 yds
200 swim down real easy .....200 yds
Total ...................................2500 yds

(15)
Warm-up # 3 ..........................800 yds
Stroke Drills........................... 500 yds
5 x 200 sw-20" rest bet. ea. 1000 yds
200 swim down real easy .....200 yds
Total ....................................2500 yds

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