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
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
1 x 100 Kick
4 x 50 Drill / Swim by 25
4 x 50 DPS
- - - - -
4 x 100 Free - Rotate FAST 25
2 x 50 Choice - Sprint
1 x 100 Easy

3 x 100 Swim - Descend 1→3
4 x 50 Choice - Build
1 x 100 Easy

4 x 50 Kick - Variable Sprint
Rest :30

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

300 Swim
2 x 100 Back or Free - Drill / Swim by 50
2 x 100 Fly or Breast - Drill / Swim by 50
1 x 100 IM Kick
2 x 50 Free - DPS
- - - - -
2 x 100 Free - DPS
Rest :30
2 x 50 Kick - Choice
4 x 50 IMO - Stroke / Free by 25
4 x 100 IMO - Stroke / Free by 50
2 x 50 Choice - DPS
Rest :30
1 x 200 IM or IM Combo
1 x 100 Free

4 x 50 Kick on Back - With Fins
4 x 50 Free - DPS
- - - - -
Cool Down