| Hard | Medium | Easy | |||
|---|---|---|---|---|---|
| Yards | Set | Yards | Set | Yards | Set |
| 400 | 400 Free Swim Alternate Swim and Drill | 200 | Free Swim Alternate Swim and Drill | 400 | Broken 400 |
| 400 4x100 300 4x75 200 4x50 100 4x25 | Free Swim Choice Swim Free Swim 1 Choice Swim 2 Free Swim Choice Swim 3 Free Swim Least Favorite Stroke |
200 4x100 200 4x75 100 4x50 100 4x25 | Free Swim Choice Swim Free Swim 1 Choice Swim 2 Free Swim Choice Swim 3 Free Swim Least Favorite Stroke |
100 100 100 100 | Free Swim Choice Swim 1 Free Swim Choice Swim 2 |
| 200 8x50 | Free Kick (silent underwater kick-no splash) Choice Kick |
100 4x25 | Free Kick (silent underwater kick-no splash) Choice Kick |
100 100 | Free Kick (silent undersater kick-no splash) Choice Kick |
| 200 | Choice Pull | 100 | Choice Pull | 100 | Choice Pull |
| 200 | Walk Arounds 2x each stroke | 200 | Walk Around 2x each stroke | 200 | Walk Around 2x each stroke |
| 3,200 | 2,300 | 1,300 | |||
Last Update 9-19-05
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