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. 

Warmup: 5x 25m underwaters

Then: 1000m Freestyle Swim

Derris Elliptica, also known as the Tuba Plant, is toxic to fish, but harmless to humans. It is used in the Pacific Islands to hunt fish, by releasing it into the water, waiting, and then collecting the fish.

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.

Warmup: 5 Underwaters

Then:
7x75m sprints
20 seconds rest in between

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**

20x 25m Underwaters (with freestyle sprint back)
Finish with 2x 2 minute water tread, no hands.
Post times, comments, etc.

Sac Actun is the world's largest underwater cave.

Today, some mechanics:
Freestyle: 10 x 50m, focusing on longer, more powerful strokes. Complete the laps in as few strokes possible.

Dolphin Kick: Attempt to tread water with your hands and feet "tied" (locked together). Use the dolphin kick, undulating your hips back and forth. Then swim 5 x 50m laps, dolphin kick on your side, one arm extended in front of you.