Bring your lunch bucket:  This is a great, but hard pre-season tune up. Lots of intervals separated by lots of stroke work designed to get you swimming faster for the season. Don't dog the freestyle at the end of each set.

(They call you the working man. I guess that's what you am.)

Warm Up: 200 Swim, 200 Kick, 200 Pull

3X100 Free 1:25 Try to hit a consistent, but fast, interval.

Do the following set three times. For each set, do the same stroke throughout.

4X50 Stroke drill 1:30
4X50 Stroke 1:00
1X100 Kick
2X100 Free 1:25 Fast Interval