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

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

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

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