Race to complete:
200m Freestyle
150m Combat Swimmer Stroke
100m Breaststroke
50m Dolphin Kick (arm extended in front of you)
25m Underwater

Note: if you mess up the underwater, you have to do it again until you get it done. 

5x100m freestyle swim with t-shirt on/towels in hand/drag chute/anything else to create extra drag in the water.

Warmup:
10x 25m Underwater Swim/sprint back, UNDER 20 MINUTES
THEN: 20 minutes nonstop, as many laps as possible:
Alternate 50m Freestyle, 50m Combat Swimmer Stroke

Finish with either 3 minutes water tread no hands OR underwater knot tying.

Odysseus, hero of ancient mythology, wandered the sea for ten years in his plight to return home after the Trojan War.

Go to the pool with a pair of dice. Bring swim fins if you've got them. Roll the dice- the one that falls to the left represents the exercise you will perform. The one to the right, the number of repetitions. Exercises are listed by number below. Keep playing the game for 45 minutes.

1- 25m Underwater + freestyle sprint back to start
2- 50m Freestyle Sprint
3- 50m CSS/Sidestroke Sprint
4- 100m fin sprint*
5- 100m sprint any stroke
6- 25m surface swim with dive brick or other weight**

600m freestyle for time.

7x 25m swim (no return)
8x 50m freestyle swim
Record your fastest 50m time.

5x 25m Underwaters
500m Swim
2x 1 Minute Water tread, no hands.

Warmup: Max rounds, 15 minutes: 1 25m Underwater (with return) 1 50m kick with kickboard

Then 8x 100m freestyle swim

Cooldown with:
1 Min tread water with weight
1 Min tread water no hands

1x 500 meter free style or crawl stroke swim (Time yourself)
1x 500 meter Fin Swim (with Free style stroke or lead arm trail arm)
If you don't have fins, do another 500 meter but exceed the first time by at least 30 seconds

10x 50 meter intervals with 20 seconds of rest in between each interval

Tread water (hands out of water below wrists) 3x 1.5 minutes

Finish with at least 2x25 meter underwaters

Warmup: 7x 25m Underwaters with return

Then, 8 Rounds:
25m Freestyle
25m Butterfly
25m Sidestroke
25m Backstroke