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: 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: 200 swim
Drills: Focus on how well you do the drills, not on how fast.
Set #1 pick a balance drill #2 recovery drill set #3 hand entry drill set #4 pick and underwater pull drill
4x (4 x 50 25 drill / 25 swim focus on extending stroke from behind)
MS: Using the “feel” for the water you just developed:
2X (4X100) descend 1-4 (easy, medium, hard)
CD: 100 easy

Descend means start slow and each consecutive 100 is swim faster

WU: 100 easy 6X 50 25 drill/25 swim
MS: Swim 20 x 50 RI 20" strong effort while CONCENTRATING ON FORM ON EACH ONE! Focus on pulling to go faster not arm turnover
CD: 100

WU: 200 loosen up
3 x 100 done as 25 R. arm, 25 L. arm, 50 swim .
MS: 1000 continuous swim alternating T-pace 50s with T pace -5 second 50s
CD: 100 easy

WU: 200 easy swimming.
Then 8x50 drill
2x50 double pump, 2x50 (Single arm drill), 2x50 underwater doggie paddle, 2x50 catch up
MS: Swim 2X (200 swim at T pace focused on extending stroke from behind then 6X50 odds FAST T pace -10 seconds / evens easy) RI 10"
CD: 100 non free