Notes
WU = 75 free + 75 breast + 50 back + 50 kick
Moderate - 50 free + 50 breast + 50 back + 50 kick
25 free hard + 25 breast recovery + 25 back hard + 25 kick rec
50 free hard + 25 breast rec. + 25 breast mod + 50 back hard + 50 kick rec.
75 free hard + 25 breast rec. + 50 breast mod + 75 back hard + 25 breast rec + 50 kick