For those occasions where a comes to the pool to workout on there own, we had added some workouts that they can download.  Without a coach on deck assisting, the swimmer must remember the following,

• Maintain stroke technique and proper body position.
• Finish all of the distances in a set.  If a workout call for 5 x 200 Free on 3:00, do all 5 and don't take a 4-minute break between #'s 3 and 4.  Just adjust the interval to be 3:10.  It is better to make all of the distances with little rest, than it is to make all of the distances and not get your heart and lungs working.
• It is you against the clock, so really push yourself.  You already made it to the pool, the workout is the easy part.

On Your Own Workout #1

On Your Own Workout #2

On Your Own Workout #3

On Your Own Workout #4

On Your Own Workout #5