Drill Workout

400 warm-up

100 kick

10x50 drills (fingertip drag, fist, right arm/left arm, 3-6-3)

200 pull

300 swim breathing every 5th stroke

200 pull

300 swim (1 lap fast, 1 lap easy)

400 cool down

Total: 2400 yds

Endurance Workout

100 swim

200 pull

300 swim breathing every 5th stroke w/30 sec recovery

400 pull

500 swim w/30 sec recovery

500 swim w/30 sec recovery

400 pull

300 swim breathing every 5th stroke

200 pull

100 cool down

Total: 3000 yds

Speed Workout

400 warm-up

100 kick

10x100 w/30 sec rest

100 easy

10x50 (1st lap moderate/2nd lap all out) 30 sec rest

100 easy

300 cool down

Total: 2500 yds