WU: 200 warm up. 4 x 50 build with 15 sec rest. MS: 500 / 1000 yd TT (time trial) for time.
CD: 200 - This time is divided by 5 or 10 , to get your avg. pace. This pace is now known as your T-Pace.

WU: 200 loosen up
MS: wear a pull buoy.
1. Swim 50 count strokes and add to your time, that is your golf score. Example, 50 strokes in 50 seconds = 100.
2. Then swim 50 with as many strokes as you can, Try to add at least 10 strokes per length. add to your time.
3. Then swim 50 with the least amount of strokes focusing on pulling from behind, past your hip, and add to your time.
Record your normal stroke count, FASTest stroke count, and stroke count when you are trying to take less strokes

MS: pull
10X50s best average golf score (stroke count and time). Did you lower your stroke count by taking less strokes or swimming faster or both?
CD: 100 easy

WU: 100 get loose
Drills: Focus on how well you do the drills, not on how fast.
2X50 25 balance drill left side/25 balance drill right side
2X50 25 balance drill with rotation, 9-6-3 kicks on each side / 25 swim
2X50 as 25 fingertip drag/ 25 swim
2X50 25 thumb-slide / 25 swim

MS: Focus on the aspect of the drill (balance and recovery phase) into the main set. If you are advanced and want to swim the set 1-4 times that is fine, keep effort 75% or T pace + 10 seconds
1-4 sets of (10x 50 swim) RI: 20 seconds
CD: 4X50 as 25 thumb slide / 25 fingertip drag

RI = rest interval
Keep track of pacing on the MS
T pace + 10 seconds if your T pace is 2:00 / 100 then T + 10 is 2:10 per 100 pace

WU: 100 swim
Drills: Focus on how well you do the drills, not on how fast.
2X50 25 balance drill left side/25 balance drill right side
2X50 25 balance drill with rotation, 9-6-3 kicks on each side / 25 swim
2X50 25 fist / 25 swim
2X50 25 HOOW (Head Out of Water) / 25 swim

MS: Focus on the aspect of the drill (balance and hand entry) into the main set. If you are advanced and want to swim the set 2-3 times that is fine, keep effort 75% T pace + 10 seconds
1-4 sets (10X50) RI: 20 seconds

CD: 100 easy choice
Keep Track of pacing

WU: 100 swim
Drills: Focus on how well you do the drills, not on how fast.
2X100 25 balance drill/ 25 fingertip drag / 25 fist / 25 swim
2X100 25 balance drill with rotation/25 thumb slide/25 HOOW / 25 swim
MS: Focus on the aspect of the drill (recovery and hand entry) into the main set. If you are advanced and want to swim the set 2-4 times that is fine, keep effort 75%
1-4x (10X50s swim) RI: 20 seconds
CD: 4X50 odds drill of choice / evens swim

WU: 100 get loose
Drills: Focus on how well you do the drills, not on how fast.
2X50 25 double pump / 25 swim
2X50 25 one arm only one arm at your side / 25 swim
2X50 as 25 catch up drill / 25 swim
2X50 underwater doggie paddle / 25 swim

MS: Focus on the aspect of the drill (catch and pull) into the main set. If you are advanced and want to swim the set 2-3 times that is fine, keep effort 75%
50-100-150-200 RI: 20 seconds

CD: 4X50 as catch up / 25 underwater doggie paddle

RI = rest interval
Keep track of pacing on the MS
UWDP= Under Water Doggie Paddle

WU: 100 swim
Drills: Focus on how well you do the drills, not on how fast.

MS:
2X50 25 balance drill left side/25 balance drill right side
100 swim
2X50 25 balance drill with rotation, 9-6-3 kicks on each side / 25 swim
100 swim
2X50 25 fist / 25 swim
100 swim
2X50 25 HOOW / 25 swim
100 swim
2X50 25 double pump / 25 swim
100 swim
2X50 25 one arm only one arm at your side
100 swim
2X50 as 25 catch up drill / 25 swim
100
2X50 underwater doggie paddle / 25 swim
100 swim

CD: 100 swim

HOOW= Head out of Water Drill