300 Swim
4 x 75 Scull / Drill / Swim by 25
4 x 50 IMO - Kick / Swim by 25
- - - - -
8 x 25 Specialty or IMO - DPS
2 x 50 Free - Smooth

6 x 50
     Odds = Specialty or IMO - Build
     Evens =  Free - Smooth
2 x 50 Kick - Choice

3 x 100
     Odds = Specialty or IM - FAST
     Even = Free - Smooth
2 x 50 Free - Smooth

Rest :30
2 x 50 Specialty - FAST
1 x 100 Easy

2 x 50 Kick - Build
2 x 25 Choice - Stroke
2 x 50 Kick - Strong
2 x 25 Choice - Different Stroke
2 x 50 Kick - Build
2 x 25 Choice - Stroke, FAST
1 x 200 Free - Easy
- - - - -
Cool Down

300 Swim
3 x 100 50 Drill / 25 Swim / 25 Kick
4 x 50 IMO - Stroke / Free by 25
- - - - -
1 x 250 IM - 75 Fly / 75 Back / 75 Breast / 25 Free

6 x 25 Stroke - Descend 1→3, 4→6
1 x 50 Free - Easy

1 x 250 IM - 50 Fly / 50 Back / 50 Breast / 100 Free
6 x 25 Free - Descend 1→3, 4→6
1 x 50 Free - Easy

1 x 250 IM - 25 Fly / 50 Back / 50 Breast / 125 Free
6 x 25 Choice - Descend 1→3, 4→6
1 x 50 Free - Easy

Repeat 3x
- 2 x 50 Kick
- 2 x 25 Choice - Swim, FAST
- 1 x 50 Easy
- - - - -
Cool Down

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