300 Swim
2 x 100 Drill / Swim by 50 - L/R Balance
2 x 50 Kick - Build
4 x 50 Swim - Choice, DPS
- - - - -
2 x 100 Free - Good Walls

10 x 50 Free - Swim
     3 Moderate → 1 FAST
     2 Moderate → 1 FAST
     1 Moderate → 1 FAST
     1 Easy

2 x 100 Free - Good Walls

6 x 50 Choice - Swim
     1 FAST - Non-Free → 1 Free - Easy

Repeat 2x - Fins:
- 1 x 50 Free - 6 Kicks off wall
- 1 x 50 Sprint - Kick
- 1 x 50 Swim - Choice, FAST
- 1 x 100 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Non-Free - Drill / Swim
4 x 50 Kick on Back
2 x 50 Non-Free - Build
- - - - -
4 x 50 Free - LEGS!!!
Rest :15
4 x 50 IMO / Free by 25
Rest :15
4 x 50 IMO
1 x 100 Free - Easy

1 x 200 Choice - Show Stopping Number

1 x 50 Free - Smooth
4 x 50 IMO - FAST
     Broken 200 Choice - Build each 50! - Fast Walls & Whitewater Kick on Free!
1 x 50 Free - Smooth

Fins:
- 2 x 50 Choice - Fast / Easy by 25
- 4 x 50 Kick / Swim
- 4 x 50 Free - Ascend 1→4
- - - - -
Cool Down

300 Swim
4 x 50
     Odds = Drill / Swim
     Evens = Kick / Swim
4 x 50 Choice - Build
- - - - -
1 x 300 Free - Pull
8 x 50
     Odds = No Free, DPS
     Evens = Free

1 x 200 Free - DPS
6 x 50
     Odds = Kick - Build
     Evens = Choice - No Free

2 x 100 Free - Faster
4 x 50 Choice - Stroke, Strong

4 x 50 Free - w/ Fins, Sub Kick/Super Stroke
     #1 = 12 Underwater Kicks / 2 FAST Strokes
     #2 = 10 Underwater Kicks / 3 FAST Strokes
     #3 = 8 Underwater Kicks / 4 FAST Strokes
     #4 = 6 Underwater Kicks / 5 FAST Strokes

Relays?
- - - - -
Cool Down

300 Swim
4 x 50 Free - Drill / Swim by 25
4 x 25 Choice - 6 UWK off Each Wall
4 x 50 Free - Swim / KOB by 25
- - - - -
6 x 100 Free - Fast Walls
1 x 50 Choice - Smooth
4 x 75 Choice - Rotate Fast 25
1 x 50 Choice - Smooth
3 x 50 Choice - Descend 1→3
1 x 50 Choice - Smooth
4 x 25 Choice - All Fast
1 x 100 Free - Smooth

1 x 200 Social Kick

4 x 25 Kick w/ Board - Variable Sprint
- - - - -
Cool Down