How to Diversify your Workout:

- 300 warm up stretch it out

- 4 x 200 free using training paddles with 20 sec rest between each

- 3 x 300 (100 kick, pull, swim) with 30 sec rest between each

- 4 x 100 IM descend 1 to 4 on 2:00 min or 20 sec rest between each

- 3 x 200 (breath every 3, 5, 7 strokes) 50 sprint between each 200

- 50 warm down

- 3,200 yards