300 Swim
2 x 75 Kick/Drill/Swim by 25
4 x 50 Free
8 x 25
     #1 - 4 = Build
     #5 - 8 = Variable Sprint
- - - - -
Repeat 2x
- 3 x 25 IMO
- 1 x 75 Free - Build
- 2 x 50 Swim - Choice
- 1 x 50 Free - DPS
- 1 x 200 IM - Strong

Repeat 2x - Round 2 w/ Fins
- 6 x 25 Choice - Build
- 4 x 25 Kick - Fast
- 4 x 25 Choice - Faster
- 2 x 25  Kick - Sprint
- 1 x 50 Easy
- - - - -
Cool Down

300 Swim
300 Swim
8 x 25 Free - 6 Fly Kicks off Each Wall
4  50 Free - Free / IMO by 25
- - - - -
1 x 200 Free - Negative Split
1 x 150 100 Swim / 50 Kick on Back
4 x 50 Free - 200 Pace
2 x 25 Kick on Back - Flutter Kick
3 x 50 Back / Free by 25
2 x 50 Free - BLAST
4 x 25 Free - BLAST
Rest :30
1 x 200 Free - Negative Split
2 x 100 75 Free / 25 Kick on Back
6 x 50 Free - 2 @200 Pace → 1 Easy
2 x 25 Kick on Back - Flutter Kick
3 x 50 Back / Free by 25
1 x 200 Free - BLAST
- - - - -
Cool Down