300 Swim
4 x 50 IMO - Drill / Swim by 25
4 x 50 IMO - Kick
4 x 25 Free - DPS
- - - - -
Repeat 2x
- 4 x 50 Free
- Rest :15
- 4 x 50 Weak Stroke
- 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 Kick

4 x 50 Choice - w/ Fins
     25 Underwater Kick / 25 Swim Easy
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Back or Free - Drill / Swim by 50
2 x 100 Fly or Breast - 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 Stoke - 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

8 x 25 IMO - w/ Fins
     Odds = Kick
     Evens = Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50

2 x 50 Kick
4 x 50 Free
- - - - -
1 x 200 Free - DPS
4 x 50 Free - @200 Pace
1 x 50 Kick on Back
4 x 50 Non-Free - Smooth
1 x 50 Free - Easy
Rest :30
2 x 100 Free - DPS
4 x 50 Free - @200 Pace -:01
1 x 50 Kick on Back
4 x 50 Non-Free - Smooth
1 x 50 Free - Easy
Rest :30
1 x 100 Free - DPS
4 x 50 Free - @200 Pace -:02
1 x 50 Kick on Back
4 x 50 Non-Free - Smooth
1 x 50 Free - Easy
Rest :30
1 x 200 Free - Best Effort
1 x 200 Easy
- - - - -
Cool Down

300 Swim

2 x 100 Scull / Swim / Drill / Swim by 25
2 x 100 Kick / Swim by 50

2 x 50 Swim - DPS

- - - - -

10 x 100 Free
4 on base time
4 on -:05 sec
2 on -:10 sec 


1 x 200 Free (pull optional) 


2 x 50 Choice

2 x 50 Kick - Choice
1 x 100 Easy



5 x 100 Free

2 on base time
2 on -:05 sec
1 on

 -:10 sec

2 x 100 Kick / Free - DPS

1 x 200 Easy

- - - - -

Cool Down

300 Swim
2 x 100 Kick / Swim by 50
2 x 100 Drill / Swim by 50
2 x 50 Free - DPS
- - - - -
1 x 200 Free - DPS, Good Walls
4 x 50 Free - Descend 1→4
2 x 50 Kick on Back
4 x 25 Choice - Stroke, Build
Rest :30
1 x 100 Stroke - Strong
1 x 100 Easy

Repeat 2x
- 8 x 25 Kick w/ Fins
     Odds = Build
     Evens = FAST
- 1 x 50 Free - Smooth
- 4 x 50 Choice - Variable Sprint
- 1 x 100 Easy

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

300 Swim
2 x 100 Swim / Kick by 50
4 x 50 Drill / Swim by 25
8 x 25 Variable Sprint
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 2 x 50 Choice - Kick
- 2 x 50 Free - Build
- 4 x 25 Free - Variable Sprint
- 4 x 25 Choice - Sprint
- 1 x 100 Swim - Easy

4 x 50 Free - Ascend w/ 4-6 Kick off walls
8 x 25
     Odds = Swim - Easy
     Evens = Kick
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 IMO - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
8 x 25 Specialty or IMO
2 x 50 Free - Smooth

6 x 50
     Odds = Specialty or IMO - FAST
     Evens = Free - Smooth
2 x 50 Free - DPS

3 x 100
     Odds = Specialty or IM - Build
     Evens = Free - Smooth
2 x 50 Free - Smooth

Rest :30
1 x 200 Specialty or IM - FAST
1 x 100 Easy
Rest :30
1 x 100 Kick - Strong
4 x 25 Choice - Stroke
1 x 100 Kick - Strong
4 x 25 Choice - Different Stroke
1 x 100 Kick - Strong
4 x 25 Choice - Stroke
1 x 200 Free - Easy
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 25 Swim - Build to FAST
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 1 x 100 Specialty* - Build
- 1 x 50 Free - Easy
- 4 x 25 Choice - Kick, Variable Sprint
- 1 x 50 Free - Easy
- 4 x 50 Specialty* - Faster
- 1 x 100 Easy
- Rest :30
     *Specialty - Build and Specialty - Faster should be the same stroke

1 x 100 Specialty - Strong, No Free
1 x 100 Easy

Fins
- 4 x 50 Choice - Kick / Swim by 25
- 4 x 50 Free - Smooth
- - - - -
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
1 x 200 Free - Pull
4 x 75 Free - Fast in the Black
2 x 100 Free - Build
4 x 75 Kick - Build
1 x 50 Free - DPS
1 x 100 Kick - 4 to 6 Kicks off Walls

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

300 Swim
1 x 200 Drill / Swim by 50
1 x 100 Kick / Swim by 50
4 x 50 Free - DPS
- - - - -
6 x 50 Free
     3 on base time
     3 on 5 sec. faster
Rest 1:00
3 x 200 Free - Rotate FAST 50
4 x 100 Free - Descend 1→4
2 x 200 Free - DPS, Good Walls
1 x 100 Choice - Easy

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

300 Swim
1 x 200 Drill / Swim by 50
2 x 100 Swim / Kick by 50
4 x 50 Swim
- - - - -
1 x 150 Free - DPS
1 x 50 Free - Build
1 x 150 Free - Build by 50
1 x 50 Free - Faster
1 x 150 Free - Fast in the Black
1 x 50 Free - Sprint
1 x 100 Easy

3 x 100 Kick - Build / Swim by 50
6 x 50 Swim - Choice
     Odds = DPS w/ 4-6 Kicks off the walls ( or Double pullouts for breaststroke)
     Evens = Build
1 x 100 Easy
1 x 200 Social Kick
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Choice
     Odds = Drill / Swim by 25
     Evens = Kick / Swim by 25
4 x 50 Free - Variable Sprint
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 3 x 50 Choice - Build
- Rest :30
- 1 x 50 Choice - Swim, FAST
- 3 x 50 Choice - Descend 1→3
- Rest :30
- 1 x 50 Choice - Kick, FAST
- 1 x 100 Easy

2 x 100 Choice - Sprint the Black
2 x 50 Choice - Kick
1 x 100 Easy

2 x 100 Free - DPS
2 x 50 Kick - Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Free - Variable Sprint
- - - - -
1 x 100 Free - DPS
6 x 50 Choice - No Free
2 x 50 Kick - Build
1 x 100 Free - Smooth

1 x 100 Free - DPS
4 x 50 Choice - Faster
2 x 50 Kick on Back
1 x 100 Free - Smooth

1 x 100 Free - DPS
2 x 50 Choice - Faster
2 x 50 Kick - Build
1 x 100 Free - Smooth
Rest :30
1 x 100 Best Stroke - Strong

8 x 50
     2 Smooth, DPS → 2 Kick → 2 Drill → 2 Smooth
- - - - -
Cool Down

300 Swim
1 x 200 Scull / Swim / Drill / Swim by 50
1 x 100 Kick
4 x 50 IMO - Drill / Swim by 25
- - - - -
Repeat 2x
- 2 x 50 Fly - Long, Fins Optional
- 2 x 100 Back / Breast by 50
- 2 x 50 Free - Build, Strong Kick
- Rest :30
- 1 x 200 IM or IM Combo
- 1 x 100 Free - Easy
- 2 x 100 Free / Choice Stroke by 50

4 x 50 Kick on Back - 6 Kicks Underwater
4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim / Kick / Swim by 50
2 x 100 Free - DPS
2 x 50 Free - Build
- - - - -
1 x 300 Free (pull optional)
4 x 50 Kick - Build

2 x 150 Free - DPS
4 x 50 Free - Build, 4-6 Kicks off Wall

3 x 100 Free - Descend 1→3
4 x 50 Free - Faster
1 x 100 Easy
Rest :30
1 x 200 Free - Strong
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick
- - - - -
4 x 100 Free - Descend 1→4
2 x 50 Kick - Choice
2 x 200 Free - Build
2 x 50 Kick on Back
4 x 100 Free - Ascend 1→4
2 x 50 Kick - Build
1 x 100 Choice - Smooth

1 x 100 Free - DPS
4 x 50 Choice - DPS, Smooth
1 x 200 Easy
- - - - -
Cool Down

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

2 x 200 Free - Moderate
2 x 100 Choice - Build
2 x 50 Choice - Kick
2 x 50 Free - Strong
1 x 100 Easy

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

300 Swim
2 x 100 Drill / Swim by 50
2 x 100 Kick / Swim by 50
4 x 50 Choice - Build
- - - - -
12 x 50 Free - Every 3rd FAST
1 x 100 Easy

6 x 50
     Odds = Free - Build
     Evens = Stoke - Fast / Easy by 25
1 x 100 Easy

4 x 50 Choice - Descend 1→4
1 x 100 Free - Easy

6 x 50 Sub Kick / Super Stroke
     8 / 2 → 6 / 3 → 4 / 4 → Repeat

2 x 50 Free - DPS
1 x 200 Easy
- - - - -
Cool Down

300 Swim
6 x 50 IMO - Drill / Swim by 50, No Free
     Fly = Body Dolphin w/ Scull
     Back = Triple Switch
     Breast = 1 Arm Pull —> 2 Kicks
4 x 50 Free - Descend 1—>4
- - - - -
Repeat 4x - IMO by Round
- 2 x 50 Free - Build
- 2 x 50 Stroke - DPS
- 1 x 100 Free - Good Walls
- 2 x 50 Kick - Build
- 1 x 100 Choice - Easy

4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
1 x 200 IMO - Drill / Swim by 25
6 x 50 Choice - Kick / Swim by 25
- - - - -
1 x 200 Free - DPS
8 x 50
     Odds = Stroke - Build, No Free
     Evens = Free

2 x 100 Free - Build
6 x 50
     Odds = IMO - Kick
     Evens = IMO - Swim, No Free

4 x 50 Free - DPS, 4-6 Kicks off walls
4 x 50 IMO or Stroke - Hold Time

8 x 50 Choice w/ Fins - Sub Kick / Super Stroke
12 / 2 → 10 / 3 → 8 / 4 → 6 / 5 → Repeat
4 x 50 Choice - Smooth
1 x 200 Easy
- - - - -
Cool Down