Warm-Up 800/20:00
4x200 50 swim, 50 drill, 50 kick, 50 build, 15 rest between each 200
1st 200: freestyle
2nd 200: backstroke
3rd 200: breaststroke
4th 200: freestyle or butterfly
Drill Set 400/12:00
2x50 (Fins)Free "Tarzan" Drill (swim with head above water) @1:00-1:30
4x50 Backstroke 6-5-6 drill 6 Kicks 5 Strokes 6 Kicks ( During Kick, one hand is at your side. Your other hand is pointing towards the opposite wall) @1:00-1:30
4x25 Butterfly "3-3-3" drill (3 right arm strokes, 3 left arm strokes, 3 full strokes) @:45-1:00
Endurance Set 1200/20:00
3x400 free at an aerobic pace, with 30s rest between each
Break each 400 into 4x100, with 10s rest between each 100
Speed set 600-800/ 14:00-18:00
4x50 freestyle-build, (start slow, increase speed within each 50) @1:00-1:30
4x25 choice of stroke, all-out sprint, @:30-:45
2x100 freestyle, -as 1st 50 at 80% ,second 50 at a sprint pace @1:30-2:30
*4x50 freestyle relay-style sprints, take turns resting while teammates swim
1x200 choice of stroke (mix and match strokes every 50) at an aerobic Pace @ 4:00
Strength and Power Set 600/15:00
4x50 free with pads, focusing on a strong catch and powerful pull @:50-1:15
4x50 backstroke with fins, focusing on a strong kick and body rotation @1:00-1:30
4x25 butterfly with fins @:45-1:00
4x25 underwater dolphin kick with fins (streamline off the wall, fast dolphin kick) @:45-1:00
Cool Down 300/6:00
2x50 Free @1:00
2x50 back@1:00
2x50 Breast @1:00
3900 yards 91 Minutes