300 Swim
2 x 75 Kick / Drill / Swim by 25
4 x 50 Swim - Choice, Sprint the Black
4 x 25 Free - Variable Sprint
- - - - -
Repeat 2x
- 4 x 25 Free - DPS, Count Strokes
- 3 x 25 Free - DPS, Faster
- 2 x 25 Specialty Stroke - DPS
- 1 x 25 Choice - Sprint

Rest 2:00

Test Set
6 x 50 Specialty - All Same Stroke
     2nd 50 in a 100 Pace, Try to hold the same time or faster for all 6
- - - - -
Cool Down

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