Practice 1

6 x 50 Breast @ 105/110/115
100 Free @ 2/210/220
4 x 50 Back @ 105/110/115
100 Free @ 2/210/220
100 Fly swim just trying not to break stroke

6 x 75 kick @ 150/2/210
odds free
Evens no free

Choice between Back or Breast

Back:
4 x 50 Dec. 1-4 @ 50/55/60/65
200 @ 4 /420/440
4 x 100 Steady @135/145/155/205
100 @ 230
200 @ goal to be under 310/320/330/340/350


Breast
9 x 100 Breast
3 @ 205/210/215/220
3 @ 155/2/205/210
30 rest
3 @ 2-150-140/ 210-2-150/ 220-210-2

7 x 50 @ 130/145
Odds #1. Breath every 5
#2. Breath every 7
#3. Every 9
#4. only 2 Breaths

Even 50s are scull/fly

Total Distance: 2700m or 2500m

Practice 2

400 @ 7 /730/8 / 830
200 no free @ 330/4/430
400 @ 630/650/710/730/8
300 no free @ 530/6/630/7
200 @ 305/320/340/4/410
100@ 130/135/140/145/150/155/2
2 x 50
#1 @2 easy
#2 Strong !!!

12 x 25 @ 45

1 back
1 chin to the surface streamline kick (kick can be choice but head stays out of the water)
1 breast
1 fly kick @ back

PULL (if you can find a pull buoy)!
8 x 100 Steady @ 130/135/140/145/150/155/2/205/210 ahah there's a lot of options but as If you are actually doing this I'm guessing you wanted to swim so don't chose 210 if you know you can easily hold 130's etc... :D!

200 easy
Total distance 3k baby wooooo!

Practice 3

Warmup:

300 free
200 Breast
100 Back

2 x 4 x 25 Drill @ 45
2 x 50 swim @ 60/1:10
Round 1= fly :D
Round 2 = best stroke

3 x 100 best stroke Descend 1-3 @ 140/150/2/210/220


Main set:
Freestylers :
8 x 100 @ 2/230 Holding under 400 Race pace OR
Pick the column you think you can hold 8 for and stay with it
115/120/125/130/135/140/145/150/155/2

Other strokes or IM:
6 x 100 @ 230/3 Best average Same idea as above !

warm down :
6 x 100 Kick/swim @ 220/240
odds Kick= fly evens = back
Evens Choice !

Total Distance either 2500 or 2700m