Masters II

4x100m 66m Fr 33m Back
6x66m Back 6 kick 1 pull (Hip n shoulder roll)

Main
66m, 133m, 200m, 266m – Free
200m, 133m, 66m- Free pull

6x33m Free 6 stroke fast, 6 stroke ezy

Masters I

6x33m 1 arm free (alt right & left each length)
6x33m Back kick (legs loose & extended, kicking near surface)
4x133m(4) Free (breathing every 3 strokes)