300 Swim
2 x 100 Kick / Swim
4 x 50 Drill / Swim
8 x 25 Choice
     Odds = DPS
     Evens = Build
- - - - -
4 x 100 Free - Rotate a FAST 25

8 x 50 Free - Speed Play
     #1, 5 = Build
     #2, 6 = Fast Breakout & Finish
     #3, 7 = FAST
     #4, 8 = 25 Fast / 25 Easy

16 x 25 Choice
     1 FAST → 1 Easy
     2 FAST → 2 Easy
     3 FAST → 1 Easy
     2 FAST → 2 Easy
     1 FAST → 1 Easy
1 x 75 Easy
1 x 50 Choice - Off Blocks
1 x 50 Easy
1 x 50 Choice - Off Blocks

3 x 75 Free - Kick / Drill / Swim

Cool Down

300 Swim
6 x 50 IMO x2 - Drill / Swim by 25
6 x 50 Free
     Odds = Kick on Back
     Evens = Swim
- - - - -
3 x 50 Fly - Long or Fly / Free by 25
1 x 50 Free - DPS
1 x 100 Choice - Kick, Build
1 x 100 Easy

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

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

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