Warm-up 500/12:00
300 yards freestyle, easy pace
4 x 50 -25 kick, -25swim - choice of stroke
300 yards freestyle, easy pace
4 x 50 -25 kick, -25swim - choice of stroke
Question 1: Do you believe that success comes from within or from external factors?
If from within, proceed to Mini Workout 1
If from external factors, proceed to Mini Workout 2
If from within, proceed to Mini Workout 1
If from external factors, proceed to Mini Workout 2
Mini Workout 1 800/18:00
4 x 100 freestyle ,Distance per Stroke , 20 seconds rest between each
4 x 50 choice of stroke, -25 Drill -25 Build , 15 seconds rest between each
2 x 100 freestyle at a 80% Max Effort, 20 seconds rest between each
Mini Workout 2 800/18:00
2x200 choice of stroke, -50 Drill-50 Build. 30 seconds rest between each
4x50 choice of stroke Desc. 1-4. 10-15 Seconds rest between each
8 x 25 sprint, alternating between freestyle and choice of stroke, 15 seconds rest between each
Question 2: Is it more important to strive for excellence or to find balance in life?
If striving for excellence, proceed to Mini Workout 3
If finding balance, proceed to Mini Workout 4
Mini Workout 3 600 /15:00
3 x 200 freestyle, Descend Each 200 by 50, 15-30 seconds rest between each
Mini Workout 4 600 /15:00
6 x 100 (50 freestyle, 50 No Free), 15-20 seconds rest between each
Question 3: Do you think that happiness can be pursued, or does it come as a byproduct of living a meaningful life?
If happiness can be pursued, proceed to Mini Workout 5
If happiness comes as a byproduct, proceed to Mini Workout 6
Mini Workout 5 600/15:00
4 x 75 choice of stroke, Desc. 1-4, 20 seconds rest between each
4 x 75 freestyle, -25Fast-25Smooth/25Fast, 20 seconds rest between each
Mini Workout 6 600/15:00
12 x 50 yards choice of stroke, -O Drill -E Fast, 15 seconds rest between each
Question 4: Do you believe that overcoming adversity leads to personal growth or that growth comes from maintaining a state of harmony?
If overcoming adversity, proceed to Mini Workout 7
If maintaining harmony, proceed to Mini Workout 8
Mini Workout 7 600/15:00
4 x 50 sprint freestyle, 15 seconds rest between each
1 x 200 choice of stroke, moderate pace, focusing on technique, 30 seconds rest
4 x 50 sprint choice of stroke, 15 seconds rest between each
Mini Workout 8 600/15:00
2x200 freestyle, Negative Split by 100, 15-30 seconds rest between each
4x50 -25 I.M -25 Free choice of stroke, 15 seconds rest between each
Cool-down 400/8:00
200 freestyle, easy pace
4x50 choice of stroke, focusing on technique and relaxation, 15 seconds rest between each
4 x 100 freestyle ,Distance per Stroke , 20 seconds rest between each
4 x 50 choice of stroke, -25 Drill -25 Build , 15 seconds rest between each
2 x 100 freestyle at a 80% Max Effort, 20 seconds rest between each
Mini Workout 2 800/18:00
2x200 choice of stroke, -50 Drill-50 Build. 30 seconds rest between each
4x50 choice of stroke Desc. 1-4. 10-15 Seconds rest between each
8 x 25 sprint, alternating between freestyle and choice of stroke, 15 seconds rest between each
Question 2: Is it more important to strive for excellence or to find balance in life?
If striving for excellence, proceed to Mini Workout 3
If finding balance, proceed to Mini Workout 4
Mini Workout 3 600 /15:00
3 x 200 freestyle, Descend Each 200 by 50, 15-30 seconds rest between each
Mini Workout 4 600 /15:00
6 x 100 (50 freestyle, 50 No Free), 15-20 seconds rest between each
Question 3: Do you think that happiness can be pursued, or does it come as a byproduct of living a meaningful life?
If happiness can be pursued, proceed to Mini Workout 5
If happiness comes as a byproduct, proceed to Mini Workout 6
Mini Workout 5 600/15:00
4 x 75 choice of stroke, Desc. 1-4, 20 seconds rest between each
4 x 75 freestyle, -25Fast-25Smooth/25Fast, 20 seconds rest between each
Mini Workout 6 600/15:00
12 x 50 yards choice of stroke, -O Drill -E Fast, 15 seconds rest between each
Question 4: Do you believe that overcoming adversity leads to personal growth or that growth comes from maintaining a state of harmony?
If overcoming adversity, proceed to Mini Workout 7
If maintaining harmony, proceed to Mini Workout 8
Mini Workout 7 600/15:00
4 x 50 sprint freestyle, 15 seconds rest between each
1 x 200 choice of stroke, moderate pace, focusing on technique, 30 seconds rest
4 x 50 sprint choice of stroke, 15 seconds rest between each
Mini Workout 8 600/15:00
2x200 freestyle, Negative Split by 100, 15-30 seconds rest between each
4x50 -25 I.M -25 Free choice of stroke, 15 seconds rest between each
Cool-down 400/8:00
200 freestyle, easy pace
4x50 choice of stroke, focusing on technique and relaxation, 15 seconds rest between each
