Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Increasing pace as distance increases.

Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Breast. Free = 50 repeats, Breast = leg emphasis.

Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. Free = pulling threshold 20’s. IM = broken 150’s w more back & breast.

Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Pace fluctuations w/in 5 min swims.

Time; 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fins, legs, hi tempo swims.

Time: 6.00am – 8.00am. (Special workout). Place: Burgess. Distance: Short/Mid/Long. Stroke: All strokes. 10 minute circuits, 10 rounds.

Time: 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Pulling, major cutdown.