| dist | max | set |
| 400 | 400 | continuous, every 4th length k arms at side |
| 1000 | 400 | 400 fr, 300 k, 200 IM k, 100 maj k |
| 800 | 200 | 4x200 1=50 breath control, 100 Fr, 50 stroke 2=50 Fr, 50 breath control, 50 stroke, 50 Fr 3=50 Fr, 50 stroke, 50 breath control, 50 Fr 4=50 stroke, 100 Fr, 50 breath control |
| 600 | 300 | 100 kick IM, 200 k/drill IM, 300 k/d/swim IM |
| serpentine swim | ||
| 12x100 - 4Fr 4ch 4Fr | ||
| 16x50 (4 k, 4 stroke, 4 k, 4 stroke) | ||
| 2x400 (100 Fr / 100 RIM / 100 IM / 100 Fr) | ||
| 800 | 800 | 800 RIM - Fr=CU, Br=Pull, Ba=swim, Fl=Dolphin on Back |
| 800 | 200 | 200 Fr, 200 non-Fr, 100 K, 100 Drill, 200 Fr |
| 900 | 500 | 500 300 100 - drill middle 100 of each |
| 800 | 200 | 200 Fr, 100 IM Kick, 200 Fr, 100 IM, 200 Fr |
| 800 | 200 | 50 Fr, 100 IM dr, 150 Fr, 200 K, 150 Fr, 100 IM, 50 K |
| 900 | 100 | 3x 50 Fr, 50 Kick Fl/Br, 3x 75 Fr, 75 Kick Ba/Fr/Ba 3x100 Fr, 100 Kick Fl/Br/Fl/Br |
| 900 | 200 | Fartlek Swim 500 – 100 easy / 25moderate-75e / 50m-50e / 75m-25e / 100m Fartlek Kick 200 10 kick easy / 10 moderate / 10e / 20m / 10e / 30m etc Fartlek Pull 200 build by 50 easy/moderate/strong/fast |