July 9, 2025
300 Swim
3 x 100 Scull / Swim / Drill / Swim by 25
2 x 50 Kick
4 x 50 Variable Sprint
- - - - -
8 x 50 Choice
Odds = Stroke
Evens = Free
1 x 100 Free - Easy
6 x 50 Choice - Descend 1→3, 4→6
1 x 100 Free - Easy
4 x 50 Best Stroke - DPS
1 x 100 Free - Easy
2 x 50 Choice - FAST
1 x 100 Free - Easy
2 x 100 Kick / Swim by 50
4 x 50 Free - DPS
- - - - -
Cool Down
June 11, 2025
300 Swim
6 x 50 IMO (no free) - Drill / Swim by 50
Fly Drill = Body Dolphin w/ Scull
Back Drill = Triple Switch
Breast Drill = 2 Kick → 1 Pull
4 x 50 Free - Descend 1→4
- - - - -
Repeat 2x
2 x 50 Free - Build
2 x 50 Stroke - Build
2 x 50 Free - Fast in the Black
2 x 50 Kick - Choice
1 x 100 Easy
3 x 100 Stroke* / Free by 50
2 x 100 Stroke* / Free by 50
1 x 100 Stoke* / Free by 50
*Same stroke within a set, but change stroke each set
1 x 100 Easy
1 x 100 Choice - Stroke, Strong
1 x 100 Easy
- - - - -
Cool Down
June 7, 2025
300 Swim
1 x 200 Free / Kick on Back by 25
3 x 100 Free / IMO Stroke by 25
4 x 50 IMO - Build
- - - - -
Repeat 3x
4 x 50 Free - Descend 1→4 (#4 = FAST)
3 x 50 Free - Descend 1→3 (#3 = Blast)
1 50 Choice - All Out Speed
1 x 100 Free / Non-Free by 50 - Smooth
1 x 200 Social Kick
- - - - -
Cool Down