300 Swim
4 x 50 Choice - Drill / Swim
4 x 50 IMO - Kick / Swim
4 x 25 Free - DPS
- - - - -
Repeat 2x
- 4 x 50 Weak Stroke
     #1-3 = DPS, #4 = Faster
- Rest :15
- 4 x 50 Free - Build
- Rest :15
- 4 x 50 Best Stroke - Strong
- 1 x 100 Free - DPS

3 x 100 Free - Descend 1→3
2 x 100 Stroke - Not IM
2 x 50 Free - Smooth

8 x 25 Choice w/ Fins
     Odds = Underwater Kick
     Evens = Swim - Easy
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Stroke, Kick / Swim / Drill / Swim
4 x 50 Free - DPS
- - - - -
Repeat 4x
- 1 x 100 IM
- 1 x 75 IMO by Round
- 1 x 50 Free - Easy
- 1 x 25 IMO by Round - FAST
- 1 x 100 Easy
- 1 x 100 IM - Faster
     *1 x 75 & 1 x 25 are Choice - Stroke

8 x 50
     Odds = Kick - Build
     Evens = Swim - Smooth
1 x 100 Easy
- - - - -
Cool Down

300 Swim
3 x 100 50 Kick / 25 Drill / 25 Swim
6 x 50 Free - Descend 1→3, 4→6
4 x 25 FAST / Easy
- - - - -
8 x 50 Free @200 Pace
     Target Time: 3rd 50 of a 200
3 x 100 Free - DPS
Rest 1:00
8 x 50
     Odds = FAST Flutter Kick
     Evens = Swim - Smooth
3 x 100 Free - DPS, 4-6 Underwater Kicks
Rest 1:00
8 x 50 Free - Breath Control
     By 50: 4 breaths, 3 breaths, 2 breaths, 1 breath - 2x

1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
4 x 75 Free - Descend 1→4
Rest :20
1 x 200 Free - Pull
4 x 75 Free - Fast in the Black
Rest :20
2 x 100 Kick - Build
4 x 75 Free - DPS
Rest :20
1 x 200 Free - Good Walls, 4-6 Kicks
1 x 100 Free - Easy

4 x 50 Choice - Drill / Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim
4 x 50 Kick
12 x 25 Choice - Build / FAST / Easy x4)
- - - - -
1 x 300 Free (pull optional)

5 x 100 Flutter Kick → Swim IM or Stroke
     #1 = All Kick
     #2 = 25 IMO or Stroke / 75 Kick
     #3 = 50 IMO or Stroke / 50 Kick
     #4 = 75 IMO or Stroke / 25 kick
     #5 = All IM or Stroke
1 x 100 Easy

Repeat 2x
- 2 x 50 Free - Build
- 4 x 25 Kick - FAST
- 1 x 100 Free - Smooth
- 4 x 25 Swim - Choice, FAST
- 1 x 100 Easy
- - - - -
Cool Down

300 Swim
3 x 100 25 Drill / 50 Swim / 25 Kick
4 x 50 Free - Descend 1→4
4 x 25 Choice - Variable Sprint
- - - - -
1 x 25 Sprint
1 x 75 Moderate
1 x 75 Kick - Sprint
1 x 25 Easy

2 x 25 Sprint
1 x 50 Moderate
1 x 50 Kick - Sprint
1 x 50 Easy

3 x 25 Sprint
1 x 25 Moderate
1 x 25 Kick - Sprint
1 x 75 Easy

4 x 25 Sprint
1 x 100 Easy

Repeat 2x
- 2 x 100 Free - Moderate
- 4 x 50 Free - Faster
- 4 x 25 Sprint - Choice
- 1 x 100 Easy
- - - - -
Cool Down

300 Swim
6 x 50 25 Drill / 25 Swim - Fly, Back, Breast
6 x 50
     Odds = Kick on Back
     Evens = Swim - Free
- - - - -
3 x 50 Fly or Fly / Free by 25
2 x 50 Free - DPS
1 x 100 Kick - Choice, Build
1 x 50 Easy

3 x 50 Back - Build
2 x 50 Free - Fast in the Black
1 x 100 Kick - IM
1 x 50 Easy

3 x 50 Breast - Long
2 x 50 Free - Build
1 x 100 Kick - Choice
1 x 50 Easy

3 x 50 Free - Strong Legs
2 x 50 Free - DPS
1 x 100 Kick - IM
1 x 50 Easy
Rest :30
1 x 200 IM or IM Combo - Strong
4 x 50 Swim / Kick
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 25 Kick - Build
4 x 25 Choice
     Odds = Build
     Evens = Fast / Easy
- - - - -
Repeat 2x
- 3 x 150 Stroke - Descend 1→3
- 1 x 100 Free - Smooth
- 1 x 100 Stroke or IM
- 2 x 50 Stroke - Build
- 1 x 100 Free - Smooth
- 1 x 100 Stroke or IM
- 1 x 50 Stroke - Sprint
- 1 x 100 Free - Smooth

Rest :30
1 x 100 Stroke - FAST (Broken at the 50 for :10 Sec)
1 x 100 Easy

4 x 50 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 50 Drill / 50 Swim
     Drills: L/R Balance, 8 Kick Sideline, Bow & Arrow, Triple Switch
4 x 50 25 Swim / 25 Kick
- - - - -
1 x 300 Free - DPS, Smooth
2 x 200 Free - Hold Pace
Rest :15
1 x 200 Free - Faster
3 x 100 Free - Hold Pace
Rest :15
1 x 100 Free - Faster
6 x 50 Free - Smooth
Rest :15
2 x 50 Free - Fastest
1 x 100 Easy

12 x 25 Kick - Choice
     1 Kick - Build
     1 Kick - FAST
     1 Swim - Easy x4

4 x 50 Drill / Swim
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 25
     Drills: L/R Balance, Single Switch, Triple Switch
4 x 50 Free - 4-6 Kicks off Walls
4 x 50 Kick
- - - - -
1 x 300 Free (pull optional)

4 x 150 Free
     #1, 3 = Build by 50
     #2, 4 = DPS, 4-6 Kicks off each wall
4 x 50 Kick - Build
1 x 100 Free - Easy

3 x 150 Free - Descend 1→3
3 x 50 Free - Faster
1 x 100 Easy

3 x 100 Free - Ascend
1 x 100 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Choice
     Odds = Kick
     Evens = Swim - Build
- - - - -
4 x 100 25 Stroke / 75 Free
1 x 100 IM or Stroke
4 x 50 Free - Moderate
1 x 50 Easy

4 x 100 50 Stroke / 50 Free
1 x 100 IM or Stroke
4 x 50 Free - Faster
1 x 50 Easy

4 x 100 Free - Descend 1→4
4 x 50 Stroke - Build
2 x 50 Kick
1 x 100 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Free or Back - 50 Drill / 50 Swim
2 x 100 Breast or Fly - 25 Kick / 50 Drill / 25 Swim
2 x 50 Stroke - DPS
2 x 50 Free - DPS
- - - - -
3 x 100 Free - DPS, Descend 1→3

4 x 25 Stroke - All Same
4 x 25 Kick - Choice
4 x 50 Free - DPS
4 x 50 Stroke - All Same, Hold Time
4 x 75 Free - Good Walls
Rest 1:00

1 x 200 Stroke - Best Effort

3 x 100 Free - DPS, Ascend

8 x 25 IMO w/ Fins x2
     Odds = Kick
     Evens = Swim
1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Choice - DPS
3 x 100 IMO - Kick / Swim / Drill / Swim
2 x 50 Free - DPS
- - - - -
1 x 200 IM or Stroke - Moderate
1 x 100 Free - DPS
4 x 25 Kick - Fast Legs
8 x 50 IMO by 2
     Odds = DPS
     Evens = Swim - Fast / Easy by 25
1 x 100 Free - Smooth
Rest :30
1 x 200 IM or Stroke - Faster
1 x 100 Free - DPS
4 x 50 Kick - Fast Legs
12 x 25 IMO by 3 (3 Fly, 3 Back, …)
     Descend 1→3 each stroke
1 x 100 Free

1 x 150 Weak Stroke - 50 Drill / 50 Swim / 50 Free
1 x 50 Weak Stroke - Build
1 x 100 Easy
- - - - -
Cool Down

300 Swim
6 x 50 Drill
     2 L/R Balance
     2 Single Switch
     2 Triple Switch
4 x 50 Free - DPS
- - - - -
3 x 200 Free - 3rd 50 Faster
1 x 100 Free - Build
2 x 50 Flutter Kick on Back
2 x 50 Free - Strong
1 x 100 Easy

2 x 200 Free - 3rd 50 Faster
2 x 100 Free - Build
2 x 50 Choice - Kick on Back
2 x 50 Free - Strong
1 x 100 Easy
Rest :30
1 x 200 Free - Strong

4 x 50 Drill / Swim by 25
- - - - -
Cool Down

300 Swim
2 x 100 Scull / Swim / Kick / Swim by 25
2 x 100 50 Drill / 50 Swim
2 x 50 Swim - DPS
- - - - -
1 x 300 Free - Descend by 100
3 x 100 Free - Strong
6 x 50 Kick - Descend 1→3, 4→6

1 x 300 Free - Good Walls
3 x 100 Kick - Strong
6 x 50 Free - Descend 1→3, 4→6

1 x 200 Free - Strong
1 x 100 Smooth

2 x 100 Kick / Swim
- - - - -
Cool Down

300 Swim
4 x 50
     Odds = Drill / Swim by 25
     Evens = Kick / Swim by 25
4 x 50 Choice - Build
- - - - -
1 x 200 Free - Smooth, Good Walls
6 x 50
     Odds = No Free - Build
     Evens = Free - DPS

1 x 200 50 Free / 50 Stroke
6 x 50
     Odds = Kick - Build
     Evens = Free - Smooth

1 x 200 Choice - Stroke
6 x 50
     Odds = Free - DPS
     Evens = Kick - Build

4 x 50 Free - Strong
4 x 50 IMO or Stroke

1 x 200 Social Kick

4 x 50 Drill / Swim
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - DPS
4 x 25 Choice - Variable Sprint
- - - - -
Repeat 2x
- 2 x 100 Free - 3rd 25 Faster
- 4 x 50 Speed Play
     #1 = Build
     #2 = Fast Breakout & Finish
     #3 = All FAST
     #4 = 25 Fast / 25 Easy
- 8 x 25 Swim - Free
     Odds = FAST
     Evens = DPS
- Rest :30
- 2 x 100 Free - Build, Good Walls
- 2 x 50 Kick - Fast in the Black
- 2 x 50 Choice - Build
- 4 x 25 Swim - Choice
     Odds = FAST
     Evens = Easy

1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Kick
4 x 25 Swim - Build to FAST
- - - - -
Repeat 2x
- 4 x 25 Choice - Swim Perfect
- 3 x 50 Kick - Choice, Build
- 5 x 100 All Stroke to All Free
     #1 = 100 Stroke - DPS
     #2 = 75 Stroke / 25 Free
     #3 = 50 Stroke / 50 Free
     #4 = 25 Stroke / 75 Free
     #5 = 100 Free
- Rest :30
1 x 100 Choice - Stroke, Strong

4 x 25 Choice - Build
4 x 50 Free - DPS
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Swim / Kick by 50
4 x 50 Drill / Swim by 25
8 x 25 Variable Sprint
- - - - -
Repeat 5x
- 8 x 25 IMO by Round*
     1 Build / 1 Easy / 1 Sprint / 1 Easy x 2
- 1 x 100 Choice - Kick
- 1 x 100 Free - DPS
     Round 5 = Choice, Column 5 = 1 Free, 1 Stroke

2 x 50 Free - Smooth, 4-6 Kicks Off Walls
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
1 x 100 Kick / Swim by 50
4 x 50 Free - DPS
- - - - -
6 x 100 Free - DPS, 4-6 Kicks Off Walls
Rest :30
3 x 200 Free - Rotate FAST 50
Rest :30
4 x 100 Free - Descend 1→4
1 x 200 Free - Smooth
1 x 100 Choice - Easy

8 x 25
     Odds = Build
     Evens = Sprint
2 x 100 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down