Variable yardage

10 minute warm-up
5x75 (by 25 Free, choice, Free)

Vertical kicking set
     Kick 30 sec./ Rest 15 sec.
     arms crossed
     hands on head
     hands out
     streamline
*repeat these five postitions 3x: #1- flutter kick, #2- breaststroke kick, #3- dolphin kick

75 stretched out swimming

15 minute/10 minute swim for distance. Keep track of how far you can go in the alloted time.
     The range was from 1500 yards to 300 yards. Way to go team!

50 easy

8x25 breathing work. By 25 breathe 3, 5, 7, NB, repeat
2x25 underwater swimming

Variable yardage: The lowest was about 1500 yards and the highest was 2800 yards)