300 Swim
6 x 50 IMO - Drill / Swim by 25 , No Free
6 x 50
     Odds = Kick on Back
     Evens = Swim - Free
- - - - -
3 x 50 Fly - Long or Fly / Free by 25
1 x 50 Free - DPS
1 x 100 Kick - Choice, 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 100 Easy

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

3 x 50 Free - Strong Legs
1 x 50 Free - DPS
1 x 100 Kick - IM
1 x 100 Easy

2 x 50 Frill / Swim
1 x 100 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
2 x 100 Swim / Kick by 50
4 x 50 Swim
- - - - -
2 x 150 Free - DPS
1 x 50 Choice - Build
1 x 50 Free - Easy

2 x 150 Free - Build by 50
1 x 50 Choice - Faster
1 x 50 Free - Easy

1 x 150 Free - Fast in the Black
1 x 50 Choice - FAST
1 x 100 Easy

3 x 100 Kick - Build / Swim
4 x 50 Swim - Choice
     Odds = DPS w/ 4-6 Kicks Off Walls (or Double pullouts)
     Evens = Build
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim / Kick / Swim by 25
6 x 50 Free - Descend 1→3, 4→6
- - - - -
2 x 100 Free (pull optional)
2 x 50 Free - Build
2 x 150 Free - Build
4 x 50 Free - Faster
2 x 100 Free - DPS, Moderate
6 x 50 Free - Faster
1 x 100 Easy
Rest :30
1 x 200 Free - Strong
1 x 100 Easy

4 x 50 Choice - 25 Kick / 25 Swim
- - - - -
Cool Down

300 Swim
4 x 50 Free - DPS, 6 Fly Kicks off each Wall
4 x 50 Free - Drill / Swim
- - - - -
1 x 300 Free - Descend by 100
3 x 100 Free - Faster
6 x 50 Free - Fastest

1 x 200 Free - Descend by 50
2 x 100 Free - Faster
4 x 50 Free - Fastest

1 x 100 Free - Descend by 25
4 x 50 Free - Faster
2 x 50 Free - Fastest

1 x 100 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Free - Variable Sprint
- - - - -
1 x 100 Free - DPS
6 x 50 Choice - No Free
2 x 50 Kick - Build
1 x 100 Free - Smooth

1 x 100 Free - DPS
4 x 50 Choice - Faster
2 x 50 Kick on Back
1 x 100 Free - Smooth

1 x 100 Free - DPS
2 x 50 Best Stroke - Sprint
2 x 50 Kick - Build
1 x 100 Free - Smooth
Rest :30
1 x 100 Best Stroke - Strong

6 x 50 Choice
     2 Smooth, DPS
     2 Kick
     2 Drill
- - - - -
Cool Down

300 Swim
6 x 50 Swim - Descend 1→3, 4→6
1 x 200 Kick around the World - Back / Right Side / Belly / Left Side
- - - - -
3 x 100 Free - Descend 1→3
Rest :30
1 x 50 FAST
1 x 50 Easy

2 x 100 Free - Sprint the Black
Rest :30
3 x 50 Odds = FAST
1 x 50 Easy

1 x 100 Free - Build
Rest :30
5 x 50 Odds = FAST
1 x 50 Easy

4 x 50 Free - 200 Simulation

4 x 50 Drill / Swim by 25
2 x 50 Kick
1 x 200 Easy
- - - - -
Cool Down

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

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

3 x 50 Free - Strong Legs
1 x 50 Free - DPS
1 x 100 Kick - IM
1 x 100 Easy

2 x 50 Drill / Swim
1 x 100 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick on Back
4 x 50 Free - DPS
- - - - -
1 x 100 Free - DPS
4 x 50 Choice - Build
1 x 50 Kick - Build
1 x 50 Free - DPS, Smooth

1 x 100 Free - Moderate
3 x 50 Choice - Fast in the Black
2 x 50 Kick - Build
1 x 50 Free - DPS, Smooth

1 x 100 Free - Faster
2 x 50 Choice - Faster
3 x 50 Kick - Build
1 x 50 Free - DPS, Smooth

1 x 100 Free - Smooth
1 x 50 Choice - Sprint
1 x 50 Free - Easy
3 x 100 Drill / Swim by 50
- - - - -
Cool Down

300 Swim
2 x 75 Kick / Drill / Swim by 25
3 x 50 Swim - Choice, Sprint the Black
4 x 25 Choice - Variable Spring
- - - - -
Repeat 2x
- 4 x 25 Free - Swim, Descend 1→4
- Rest :30
- 2 x 50 Free - FAST
- 1 x 100 Easy

- 4 x 25 Kick - Descend 1→4
- Rest :30
- 2 x 50 Kick - FAST
- 1 x 100 Easy

- 4 x 25 Choice - Build
- Rest :30
- 1 x 50 Choice - Build
- 1 x 50 Easy

- 3 x 25 Choice - Sprint
- Rest :30
- 1 x 50 Choice - Sprint, Off Blocks
- 1 x 75 Easy
- - - - -
Cool Down

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 Choice - Easy

2 x 50 Choice - FAST
1 x 100 Easy

2 x 100 Kick / Swim by 50
4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
     Drills: L/R Balance, Single Switch, Triple Switch
2 x 50 Kick on Back
2 x 50 Free
- - - - -
3 x 100 Free - Smooth
1 x 100 Faster
1 x 50 Choice - Easy
2 x 100 Free
2 x 100 Faster
1 x 50 Choice - Easy
Rest :30
3 x 100 Free - Hold Pace

1 x 200 Free - Smooth, DPS
     Tight streamline off walls, 4-6 dolphin kicks

10 x 50 Free
     #1-3 = Descend
     #4 = Easy
     #5-7 = Fast in the Black
     #8 = Easy
     #9 = Sprint
     #10 = Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
2 x 50 Free - DPS
4 x 25 Choice - Swim, Build
4 x 25 Kick - Under / Over
- - - - -
1 x 200 Free (pull optional)
4 x 75 50 Free / 25 Stroke - Strong
4 x 25 Kick on Back - FAST
1 x 100 Free - Easy

1 x 200 Free - Build by 50
2 x 100 75 Free / 25 Kick - FAST
4 x 25 Non-Free - Strong
1 x 100 Free - Easy

1 x 100 Stroke - Strong
2 x 50 Free - DPS
4 x 25 Kick - Build
1 x 100 Free - Easy

4 x 50 Drill / Swim
- - - - -
Cool Down

300 Swim
4 x 75 50 Free / 25 IMO
3 x 50 Free - Descend 1→3
6 x 25 Choice - Descend 1→3, 4→6
- - - - -
Repeat 3x
- 3 x 50 Choice
     #1 = Long, #2 = Build, #3 = FAST
- 1 x 50 Free - Smooth
- 2 x 50 Choice - #1 Blast, #2 Free - Smooth
- 1 x 100 Free - 75 Swim / 25 Kick on Back
- Rest 1:00

2 x 25 Choice - #1 Blast, #2 Free - Smooth
2 x 50 Choice - #1 Blast, #2 Free - Smooth
2 x 75 Choice - #1 Blast, #2 Free - Smooth
Rest 1:00
1 x 100 Choice - Negative Sprint
2 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
4 x 25 KOB - 4 Underwater Kick ber 25
4 x 100 75 Free / 25 RIMO
- - - - -
Repeat 2x
     Round 1 = All Free
     Round 2 = Choice
- 3 x 75 50 Free / 25 IMO - FAST
- 3 x 50 Free - Descend 1→2, #3 Strong
- 3 x 50 Free - Descend 1→2, #3 Stronger
- 3 x 50 Swim - Descend 1→2, #3 Strongest
- Rest :30
- 1 x 50 Blast - Off Blocks, Race
- 8 x 25 Kick
- 1 x 25 Blast - Off Blocks, Race
- - - - -
Cool Down

300 Swim
6 x 50 IMO - Drill / Swim by 25
4 x 25 IMO - Kick
2 x 50 Free - DPS
- - - - -
4 x 50 Stroke - DPS
1 x 50 Free - Strong
1 x 100 IM
1 x 50 Easy
Rest :30
3 x 50 Stroke - 200 Pace
2 x 50 Free - Moderate
1 x 100 IM
1 x 50 Easy
Rest :30
2 x 50 Stroke - Tempo
3 x 50 Free - Moderate
1 x 100 IM
1 x 50 Easy
Rest :30
1 x 50 Stroke - Faster
4 x 50 Free - DPS
1 x 100 IM
1 x 50 Easy

6 x 50 Free - Swim / Kick
- - - - -
Cool Down

300 Swim
1 x 200 IM - Drill / Swim by 25
8 x 25 Change Stroke every 2
2 x 50 Free
- - - - -
Naughty Sets:
1 2 x 200 IM or Stroke / Free by 50
2 6 x 50 Choice - Descend 1→3, 4→6
3 3 x 100 Kick - Build
4 4 x 100 Free - Build
5 2 x 150 - Worst Stroke / Free / Worst
6 8 x 25 IMO x2

Nice Sets:
1 4 x 100 IM or Stroke
2 12 x 25 Choice
Odds = FAST
Evens = Smooth
3 3 x 100 Social Kick
4 4 x 100 Free
Odds = Smooth
Evens = Strong
5 2 x 150 - Best Stroke / Free / Best
6 8 x 25 Choice - Variable Sprint x2
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Free - DPS
- - - - -
1 x 400 Free (pull optional)
4 x 50 Free - DPS
4 x 50 Free - Faster
1 x 100 Easy
Rest :30

1 x 200 Free - DPS
2 x 50 Free - Build
2 x 50 Free - Faster
1 x 100 Easy
Rest :30

1 x 200 Swim - Strong
1 x 100 Easy

6 x 50 Choice
     #1, 4 = All Kick
     #2, 5 = 25 Kick / 25 Swim
     #3, 6 = All Swim
- - - - -
Cool Down

300 Swim
2 x 75 Choice - Scull / Drill / Swim by 25
2 x 75 Choice - 50 Kick / 25 Swim
4 x 50 Free - DPS on :15 Rest
- - - - -
8 x 25 Choice (all same stroke)
Rest :30
6 x 50 Choice (2 strokes in IM order)
Rest :30
4 x 75 Choice (3 strokes in IM order)
Rest :30
2 x 100 Choice - Stroke, No Free
1 x 50 Easy
Rest :30
1 x 200 IM

4 x 25 Flutter Kick
3 x 25 Choice - Kick
2 x 25 Dolphin Kick on Back
1 x 25 Flutter Kick - FAST

4 x 50 Free - DPS
4 x 50 Drill / Swim
- - - - -
Cool Down

300 Swim
2 x 100 Kick / Swim by 50
6 x 50 IMO - Drill / Swim by 25
4 x 25 Choice - Variable Sprint
- - - - -
Repeat 2x
- 3 x 100 IMO - See Below
     25 Swim / 25 KOB / 25 Build / 25 Free Smooth
- 6 x 50
     Odds = IMO
     Evens = Free w/ Strong Legs
- 1 x 200 IM - Descend within each 100
- 1 x 100 Free - Smooth
     *Column 3, skip 3x100 the second time through*
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
2 x 100 Swim / Kick by 50
4 x 50 Swim
- - - - -
1 x 150 Free - DPS
1 x 50 Free - Build
1 x 150 Free - Build by 50
1 x 50 Free - Faster
1 x 150 Free - Fast in the Black
1 x 50 Free - Sprint
1 x 100 Easy

3 x 100 Kick - Build / Swim by 50
6 x 50 Swim - Choice
     Odds = DPS w/ 4-6 Kicks off the walls ( or Double pullouts for breaststroke)
     Evens = Build
1 x 100 Easy
1 x 200 Social Kick
1 x 200 Easy
- - - - -
Cool Down