300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Swim - Choice, Sprint the Black
8 x 25 Free - Variable Sprint
- - - - -
Repeat 2x

- 4 x 25 Free - DPS, Count Stroke
- 3 x 25 Free - DPS, Faster
- 2 x 25 Specialty Stroke - DPS
- 1 x 25 Choice
- Rest 2:00

Test Set
- 6 x 50 Specialty Stroke
     All Same Stroke
     2nd 50 of 100 pace, try to hold same time or faster for all 6
- - - - -
Cool Down

300 Swim
4 x 50 IMO - Drill / Swim by 25
4 x 50 Free - Build
- - - - -
1 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
2 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
3 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
4 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
Rest :30
1 x 100 Stroke - DPS
1 x 100 Free - Smooth
2 x 100 Stroke - Build
1 x 100 Free - Smooth
3 x 100 Stroke or IM - Descend 1→3
1 x 100 Free - Smooth
4 x 100 Stroke or IM - Hold Time

2 x 100 Drill / Swim by 50
- - - - -
Cool Down

300 Swim
3 x 100 IMO - Drill / Swim
4 x 50 IMO - Kick
2 x 50 Free - DPS
- - - - -
4 x 50 IMO - Build
Rest :15
1 x 100 Easy
4 x 50 Stroke / Free by 25
Rest :15
1 x 100 Easy
4 x 50 Free
Rest :15
1 x 100 Free - Easy

1 x 200 IM
Rest :30

Repeat 2x w/ Fins
- 2 x 50 Kick - Build
- 4 x 50 Kick - FAST / Swim - Easy
- 4 x 50 Free - Ascend
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
     Drills: L/R Balance, Single Switch, Triple Switch
4 x 50 Free - DPS
2 x 50 Kick on Back
- - - - -
1 x 300 Free (pull optional)
3 x 100 Free - Moderate, Hold Time
2 x 75 Kick on Back - Build

3 x 50 Free - Descend 1→3
Rest :30
1 x 200 Free - DPS
2 x 100 Free - 4-6 Kicks off Walls
2 x 50 Kick - Build
2 x 50 Free - Faster
Rest :30
1 x 100 Free - Strong

2 x 50 Free - Build
1 x 100 Easy

6 x 50 Choice - Drill / Swim by 25
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Free - Kick by 25
- - - - -
1 x 400 Free (pull optional)
1 x 100 Free - DPS

1 x 100 Kick - Build

1 x 100 Choice - Easy
Rest 1:00
2 x 200 Free (pull optional)
2 x 50 Free - Build
2 x 50 Kick - Faster
1 x 100 Choice - Easy

4 x 50 Free - 200 Simulation
1 x 100 Easy

9 x 50 Choice
     #1 = Kick - Build
     #2 = Kick / Swim by 25
     #3 = Swim - Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim
2 x 50 Kick
4 x 50 Free - build
- - - - -
1 x 300 Free (pull optional)

3 x 100 Free - Descend 1→3
4 x 25 Kick - FAST
1 x 100 Easy
4 x 25 Swim - Choice, Build
1 x 100 Easy
3 x 100 Stroke - Smooth / Free - Strong by 50

1 x 300 Free (pull optional)

13 x 25 Choice - Stroke
     1 FAST / 1 Free - Easy
     2 FAST / 1 Free - Easy
     3 FAST / 1 Free - Easy
     4 FAST - All Same Stroke
1 x 125 Easy
4 x 50 Drill / Swim - DPS
- - - - -
Cool Down

300 Swim
8 x 25 Reverse IMO x 2
4 x 50 Free - 25 Free / 25 IMO
- - - - -
1 x 100 Free - 3rd 25 Fastest
4 x 75 Free - Faster than best 100
1 x 100 Kick
Rest :30
1 x 100 Free - 3rd 25 Fastest
4 x 50 Free - 2nd 50 of 100
2 x 50 Kick
Rest :30
1 x 100 Free - 3rd 25 Fastest

4 x 25 Choice - Sprint
1 x 100 Kick
Rest :30
1 x 100 Free - 3rd 25 Fastest
4 x 25 Choice - All Out Sprint
1 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Kick / Swim by 25
8 x 25 Choice
     Odds = Build
     Evens = Easy / FAST
- - - - -
6 x 50 Stroke - Descend 1→3, 4→6
1 x 100 Free - Smooth
4 x 50 Stroke - Descend 1→4
1 x 100 Free - Smooth
2 x 50 Stroke - Build
1 x 100 Free - Smooth
Rest :30
1 x 100 Stroke - Strong
1 x 100 Free - Smooth

4 x 100 Flutter Kick - Best Average
     Board (snorkel optional) NO FINS!
1 x 100 Choice - Smooth

4 x 50 Free - DPS
2 x 50 Balance Drill - 25 Right / 25 Left
2 x 50 Underwater Switch
- - - - -
Cool Down

300 Swim
2 x 75 Choice - Scull / Drill / Swim by 25
2 x 75 Choice - 50 Kick / 25 Swim
4 x 50 Free - DPS
- - - - -
Repeat 2x
- 4 x 25 Choice (all same stroke)
- Rest :30
- 3 x 50 2 Strokes in IM Order
- Rest :30
- 2 x 75 3 Strokes in IM Order
- Rest :30
- 1 x 100 Choice - Stroke, No Free
- 1 x 50 Easy
- Rest :30
- 1 x 200 IM - Strong
- 1 x 100 Smooth

4 x 25 Flutter Kick - Build
4 x 25 Choice Kick - Build
2 x 25 Flutter Kick - Faster
2 x 25 Choice Kick - Fastest

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

300 Swim
3 x 100 Drill / Swim by 50
     Drills: L/R Balance, Single Switch, Triple Switch
2 x 50 Kick on Back
2 x 50 Free - DPS
- - - - -
4 x 100 Free - Smooth
1 x 100 Faster
1 x 50 Choice - Easy
2 x 100 Free
2 x 100 Faster
1 x 50 Choice - Easy
Rest :30
3 x 100 Free - Hold Pace

1 x 200 Free - Smooth, DPS
     Tight Streamline off walls w/ 4-6 dolphin kicks

10 x 50 Kick
     #1-3 = Descend
     #4 = Swim - Easy
     #5-7 = Fast in the Black
     #8 = Swim - Easy
     #9 = Sprint
     #10 = Swim - Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
1 x 100 Kick
4 x 50 Free - Fast in the Black
- - - - -
1 x 600 Free (pull optional)
     Column 1&2 = 100 Moderate → 50 Faster x4
     Column 3&4 = 100 Moderate → 25 Faster x4
3 x 100 Free - Descend, Build
Rest :30

1 x 400 Free (pull optional)
2 x 100 Free - Build
Rest :30

1 x 200 Free - Strong
2 x 50 Free - DPS

4 x 50 Kick - Build
4 x 50 Choice - Smooth
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim
2 x 100 Kick
2 x 50 Free - DPS
- - - - -
10 x 50 Free
     4 on Base
     3 on -:05
     2 on -:10
     1 on -:15
Rest 1:00

3 x 150
     #1 = 100 Free - Smooth / 50 Stroke - Build
     #2 = 50 Free / 50 Stroke / 50 Free
     #3 = 50 Stroke - DPS / 100 Free - Build
3 x 50 Kick - Choice

3 x 150 Stroke / Free by 25
3 x 50 Kick - Choice

2 x 100 Free - DPS
3 x 50 Stroke - Build
1 x 100 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick
4 x 25 Free - Variable Sprint
- - - - -
Repeat 3x
3 x 100 Free - Descend 1→3
4 x 50 Free - DPS
6 x 25 Choice
     Round 1 = Build
     Round 2 = Odds = FAST, Evens = Easy
     Round 3 = FAST
1 x 100 Easy
     Skip on round 3

1 x 50 Choice - Off Blocks, For Time
- - - - -
Cool Down

300 Swim
3 x 100 Choice Stroke - Drill / Swim by 50
4 x 50 Free Swim - DPS
- - - - -
1 x 75 Specialty - FAST
1 x 50 Free
2 x 75 Specialty - Build
1 x 50 Free
3 x 75 Specialty - Build
1 x 50 Free
4 x 75 Free - #2 & 4 FAST
1 x 50 Free - Easy
1 x 200 IM / Free by 100 - Smooth

1 x 50 Free - FAST
1 x 50 Free
2 x 50 Specialty - Build
1 x 50 Free
3 x 50 Specialty - Build
1 x 50 Free
4 x 50 Free - FAST
1 x 50 Free - Easy
1 x 200 IM / Free by 100 - Smooth

4 x 50 Drill / Swim by 25
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim by 25
- - - - -
4 x 25 Fly - Long
3 x 50 Breast - DPS
2 x 75 Back
4 x 100 Free - Smooth

4 x 100 Free - Faster
2 x 75 Breast
3 x 50 Back
4 x 25 Fly - Build
Rest :30

2 x 25 Choice - Sprint
1 x 50 Free - Easy

1 x 200 IM - Strong
1 x 50 Free - Easy

2 x 100 Kick / Swim by 50
- - - - -
Cool Down

300 Swim
3 x 100 Kick / Swim / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
4 x 100 Free - Descend 1→4
2 x 50 Kick on Back

1 x 200 Free - Pull
2 x 100 Free - Fast in the Black
2 x 50 Kick on Back

1 x 100 Free - Smooth, DPS
1 x 100 Free - Build
2 x 50 Kick on Back

1 x 200 Free - Pull
1 x 100 Choice - Easy

4 x 50 Choice - Drill / Swim by 25
2 x 50 Free - DPS
1 x 200 Free
- - - - -
Cool Down

300 Swim
2 x 75 Kick / Drill / Swim by 25
4 x 50 Free - Build
4 x 25 Kick - Variable Sprint
- - - - -
2 x 200 Free (pull optional)
2 x 50 Kick - FAST

3 x 150 Free - DPS, Moderate
2 x 50 Kick - Build, 4-6 Underwater Kicks

4 x 100 Free - Descend 1→3, Hold 4
1 x 100 Free - Easy
Rest :30

1 x 200 Build - Strong
1 x 100 Easy

8 x 25
     Odds = Choice - Swim, Smooth
     Evens = Kick on Back - Tight Streamline, Good Underwaters!
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
4 x 50 Free - DPS
8 x 25 Choice - Swim, 4-6 Kicks off Walls
- - - - -
1 x 20 Free (pull optional)
4 x 75 25 Stroke - Strong / 50 Free
3 x 25 Kick on Back - Build
1 x 50 Choice - Off Blocks, FAST
1 x 75 Free - Easy

1 x 200 Free - Build by 50
2 x 100 75 Free / 25 Kick - FAST
3 x 25 Non-Free - DPS
1 x 50 Choice - Off Blocks, FAST
1 x 75 Free - Easy

2 x 50 Free - DPS
3 x 25 Stroke - Build
1 x 50 Easy
1 x 50 Choice - Off Blocks, Timed

4 x 50 Free - Smooth
4 x 50 Kick - Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - DPS, 4-6 Kicks off each wall
2 x 50 Kick
- - - - -
Repeat 2x
- 2 x 50 Free - Smooth, DPS
- 1 x 100 Free - Strong
- 4 x 25 Free - FAST
- 1 x 50 Easy
- 2 x 50 Stoke - Smooth, DPS
- 1 x 100 IM or Stroke - Strong
- 4 x 25 Stroke - FAST
- 1 x 50 Easy

Repeat 4x (fins optional)
- 1 x 25 Kick - Sprint
- 1 x 25 Swim - Easy
- 1 x 25 Choice Sprint
- 1 x 25 Swim - Easy

Cool Down

300 Swim
4 x 50 Choice - DPS
4 x 100 IM - Kick / Swim / Drill / Swim by 25
- - - - -
1 x 200 IM or Stroke
1 x 100 Free - Smooth
4 x 25 Kick - Fast Legs
8 x 50 IMO by 2
     Odds = DPS
     Evens = Swim - Fast / Easy by 25
1 x 200 IM or Stroke - Faster
Rest :30
1 x 200 IM or Stroke
1 x 100 Free
2 x 50 Kick - Fast Legs
12 x 25 IMO by 3 (3 Fly, 3 Back,...)
1 x 200 IM or Stroke
Rest :30
1 x 50 Easy
1 x 150 Weak Stroke - 50 Drill / 50 Swim / 50 Free

1 x 50 Kick - Smooth
1 x 100 Easy
- - - - -
Cool Down