300 Swim
2 x 100 Back or Free - Drill / Swim by 50
2 x 100 Breast or Fly - Drill / Swim by 50
1 x 100 IM - Kick
2 x 50 Free - DPS
- - - - -
4 x 100 Free - DPS
Rest :30
4 x 50 IMO - 25 Stroke / 25 Kick
4 x 50 IMO - 25 Stroke / 25 Free
4 x 100 IMO - 50 Stroke / 50 Free
Rest :30
1 x 200 IM or IM Combo
1 x 100 Free - DPS

4 x 50 Kick on Back - w/ Fins
4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
- - - - -
6 x 100 Free - Progressively Faster by 2
1 x 100 Swim - Smooth
2 x 50 Kick - Fast in the Black

4 x 100 Free - Descend 1→4
1 x 100 Swim - Smooth
2 x 50 Kick - Build

2 x 100 Free - Fast
2 x 50 Kick - FAST
1 x 100 Free - DPS

4 x 50 Drill / Swim by 25
- - - - -
Cool Down

300 Swim
1 x 300 IMO - Drill / Swim
4 x 50 IMO - Kick
2 x 50 Free
- - - - -
2 x 50 Free - DPS
1 x 100 Breast / Free by 50
1 x 150 Back / Breast / Free by 50
1 x 200 IM or IM Combo
1 x 50 Easy
Rest :30
4 x 50 Kick - Sprint the Black
1 x 100 Easy
Rest :30
1 x 200 Stroke or IM
1 x 150 Fly / Back / Breast by 50
1 x 100 Best Stroke - Build
2 x 50 Free - Fast LEGS
1 x 50 Easy

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

300 Swim
1 x 200 Drill / Swim by 50
     Drills: Balance, Triple Switch
2 x 50 Kicks
4 x 50 Free - DPS
- - - - -
1 x 500 Free (pull optional)

4 x 100 Free - Descend
1 x 300 Free (pull optional)
2 x 100 Free - Strong
1 x 50 Free - Easy
2 x 50 Free - Faster
1 x 50 Easy

2 x 50 Kick - Build
4 x 50 Variable Sprint
1 x 100 Swim - Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim / Kick / Swim by 50
2 x 100 Free - DPS
2 x 50 Free - Strong
- - - - -
1 x 300 Free (pull optional)
4 x 50 Kick - Build

2 x 150 Free - DPS
4 x 50 Free - Build

3 x 100 Free - Descend 1→3
4 x 50 Free - Faster
1 x 100 Easy

1 x 200 Free - Strong

4 x 50 Drill / Swim by 25
- - - - -
Cool Down

300 Swim
2 x 100 Kick / Swim by 50
6 x 50 Choice
     Odds = Drill
     Evens = Swim
- - - - -
3 x 100 Free - Descend
2 x 50 Specialty - No Free
1 x 100 Easy

2 x 100 Free - Build
4 x 50 Specialty - Build, No Free
1 x 100 Easy

1 x 100 Free - Strong
6 x 50 Specialty - Descend 1→3, 4→6
1 x 100 Easy

1 x 100 Specialty - Strong

4 x 50 Choice - Kick / Swim
1 x 200 Free - Easy
- - - - -
Cool Down

300 Swim
6 x 50 IMO - Drill / Swim by 25, No Free
     Drills: Fly - Body Dolphin with scull (press chest down)
     Back - Triple Switch (balance drill / 3 strokes / balance drill)
     Breast - 1 Pull → 2 Kicks (keep hips up)
4 x 50 Free - Descend 1→4
- - - - -
Repeat 2x
- 2 x 50 Free - Build
- 2 x 50 Stroke - Build or Stroke / Free by 25
- 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 Stroke* / Free by 50
     Same stroke within a set, but change stroke each set
1 x 100 Easy
Rest :30

1 x 100 Choice - Stroke, Strong
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
2 x 100 Kick / Swim by 50
4 x 50 Swim
- - - - -
1 x 200 Free - Smooth
2 x 100 Free - Faster
4 x 50 Free - Build
1 x 100 Easy

1 x 300 Free - Smooth
3 x 100 Swim / Kick by 50
6 x 50 Swim - Choice
     Odds = Build
     Evens = FAST
1 x 100 Easy

4 x 50 25 Drill / 25 Swim
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim
4 x 25 Choice - Kick
4 x 25 Choice - Swim, DPS
2 x 50 Free - DPS
- - - - -
3 x 50 Choice - 100 Pace + :02
1 x 100 Free - Smooth
Rest :15
3 x 50 Choice - 100 Pace + :01
1 x 100 Free - Smooth
Rest :15
3 x 50 Choice - 100 Pace
1 x 100 Free - Smooth
Rest :15
4 x 25 Choice - FAST
1 x 100 Free - Smooth
Rest :15
3 x 50 Free - Smooth
1 x 100 Kick

Repeat 2x - w/ Fins
- 4 x 50 Kick - Fast / Easy by 25
- 4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
2 x 100 Kick / Swim by 50
6 x 50 Choice
     Odds = Drill
     Evens = Swim
- - - - -
3 x 100 Free - Descend
2 x 50 Specialty - No Free
1 x 100 Kick - Choice
1 x 100 Easy

2 x 100 Free - Build
4 x 50 Specialty - Build, No Free
1 x 100 Kick - Choice
1 x 100 Easy

1 x 100 Free - Strong
1 x 100 Easy
Rest :30
1 x 100 Specialty Stroke - Strong
1 x 100 Free - DPS

4 x 50 Choice - Kick / Swim
1 x 200 Free - Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim
2 x 50 Kick on Back
4 x 50 Free - Descend 1→4
- - - - -
4 x 25 Free - DPS
2 x 50 Free - Build
2 x 75 Kick - 4-6 Kicks off walls
1 x 100 Free - Moderate
Rest 1:00
1 x 100 Free - Faster
2 x 75 Free - Build, Good Walls
2 x 50 Free - Faster
4 x 25 Free - Sprint
1 x 100 Choice - Easy

4 x 25 Kick - Choice, Build
6 x 50 Free - Sprint the Black
8 x 25
     Odds = Choice - Sprint
     Evens = Easy
4 x 25 Free - DPS
2 x 50 Kick - Easy
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Kick
4 x 25 Swim - Build to FAST
- - - - -
Repeat 2x
- 4 x 25 Choice - Swim, Perfect
- 4 x 50 Kick - Choice
- 5 x 100 All Stroke to All Free
     #1 = 100 Stroke
     #2 = 75 Stroke / 25 Free
     #3 = 50 Stroke / 50 Free
     #4 = 25 Stroke / 75 Free
     #5 = 100 Free

4 x 25 Choice - Build
4 x 50 Free - DPS
2 x 25 Choice - Sprint
1 x 50 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim
4 x 25 Kick - Fast
4 x 25 Swim - Build
- - - - -
1 x 100 Free - Build, DPS
3 x 150 Free - Fast in the Black
1 x 100 Easy
3 x 50 Free - FAST
1 x 100 Easy

Repeat 3x
- 1 x 100 Free - Build
- 4 x 25 Stroke - FAST
- 1 x 100 Easy
- 4 x 25 Choice - Build
- 1 x 100 Easy
- - - - -
Cool Down

300 Swim
8 x 25 Free - Breath 3 / 2 / 3 / 1 per 25
6 x 50 Choice - Descend 1→3, 4→6
4 x 25 Choice - Variable Sprint
- - - - -
10 x 25 Free - 2 Blast → 1 Smooth
1 x 150 Free - Smooth

10 x 25 Choice - 2 Blast → 1 Smooth
1 x 150 Free - Smooth

5 x 50 Free - Descend 1→3, Hold 4 & 5
1 x 50 Free - Smooth

5 x 50 Choice - Kick, Odds = FAST
1 x 50 Free - Smooth
Rest :30

All Same Stroke
- 1 x 25 Choice
- 1 x 50 Choice - Sprint
- 1 x 25 Choice - Sprint

4 x 50 Free - Drill / Swim, DPS
1 x 200 Free - Smooth
- - - - -
Cool Down

300 Swim
1 x 200 Kick / Swim by 50
2 x 100 Drill / Swim by 50
4 x 50 Free - DPS
- - - - -
4 x 100 Free - DPS, Good Walls
4 x 25 IMO - Build
4 x 50 IMO - Stroke / Free by 25
1 x 50 Free - Easy
4 x 75 25 Stroke / 50 Free - Build
1 x 50 Free - Easy
4 x 50 Best Stroke - Hold Pace
1 x 50 Free - Easy

Fins:
- 8 x 25 Kick
     Odss = Underwater
     Evens = Kick on Back - Build
- 1 x 50 Free - Easy
- 4 x 50 Choice - Fast in the Black
- 1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 25 Kick on Back - 4 UWK per 25
4 x 100 Free / Non-Free by 50
- - - - -
6 x 25 Free - Last 2 BLAST
1 x 50 Free - Smooth
4 x 25 Free - @100 Pace
1 x 100 Free - Smooth

4 x 100 Choice - 75 swim / 25 KOB
3 x 50 Free - Descend 1→2, #3 BLAST
1 x 50 Free - Smooth
2 x 50 Free - @200 Pace
1 x 100 Free - Smooth

Fins On:
- 8 x 50
     #1-4 = Free - Long Arms
     #5-8 = Non-Free (If Breast, the Breast Arms w/ Fast Flutter Kick)
- Rest :30
- 8 x 25 Choice - All BLAST!!!
     Concentrate on UWK or Breast Pullouts off each wall! - Maximum Distance!!!

1 x 200 Choice - Smooth
- - - - -
Cool Down

300 Swim
2 x 100 Back or Free - 25 Kick / 25 Drill / 50 Swim
2 x 100 Fly or Breast - 25 Kick / 25 Drill / 50 Swim
2 x 50 Free - DPS
- - - - -
5 x 50 Stroke - Pace 1→4, #5 Fr - EZ
Rest :30
4 x 50 Same Stroke - Pace 1→3, #4 Fr - EZ
Rest :30
3 x 50 Same Stroke - Pace 1→2, #3 Fr - EZ
Rest :30
2 x 50 Kick - 1 FAST / 1 Smooth
4 x 25 2 Stroke / 2 Free
Rest 1:00
1 x 100 Stroke - Strong
1 x 100 Free - Smooth

5 x 50 Free - Pace 1→4, #5 EZ
Rest :30
4 x 50 Free - Pace 1→3, #4 EZ
Rest :30
3 x 50 Free - Pace 1→2, #3 EZ
Rest :30
2 x 50 Kick - 1 FAST / 1 Smooth
4 x 25 2 Free / 2 Choice
Rest 1:00
1 x 100 Free - Strong
1 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - DPS
4 x 25 Underwater Kick
     Tight streamline as far as possible
- - - - -
1 x 400 Free - Pull
2 x 50 KOB - Build, 4-6 Underwater Kick
1 x 300 Free (pull optional)
2 x 50 Choice - 25 Kick / 25 Swim
1 x 200 Free - DPS
2 x 50 Kick - 4-6 Underwater Kick
2 x 100 Free - Faster
1 x 100 Choice - Easy

With Fins:
- 8 x 25 Free - Breath Control
     4, 3, 2, 1 Breaths x 2
- 4 x 50 25 Scull / 25 Swim
- 1 x 100 Smooth
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
2 x 50 Choice - Build
4 x 25 Variable Sprint
- - - - -
1 x 100 Swim - Smooth, DPS
1 x 100 Free - FAST
2 x 100 Swim - Smooth

1 x 75 Choice - FAST
1 x 25 Choice - FAST
2 x 100 Swim - Smooth

2 x 50 Choice - FAST
2 x 100 Swim - Smooth

4 x 25 Choice - Sprint
2 x 100 Swim - Smooth

6 x 50
     Odds = Kick - Build
     Evens = Swim - Smooth
 6 x 50 Swim - Descend 1→3, 4→6
4 x 25 Swim - Choice, DPS
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 200 Free - Pull
4 x 75 50 Drill / 25 2 Breath Max
4 x 25 Kick on Back - 4-6 Kicks off Wall
1 x 100 Choice - Smooth

1 x 200 Free - DPS
4 x 75 50 Kick / 25 Swim
4 x 25 Free - 3 / 2 / 1 / 2 Breaths by 25
1 x 100 Choice - Smooth

Fins:
- 2 x 100 Free - Good Walls
- 4 x 50 Swim - Descend, Stroke Count
- 4 x 25 Drill
- - - - -
Cool Down