300 Swim
3 x 100 Drill / Swim / Kick / Swim by 25
4 x 50 Free - Build
- - - - -
3 x 100 Free - Descend 1→3
4 x 25 Choice - FAST
1 x 50 Kick - Build
1 x 50 Easy

2 x 100 Free - 3rd 25 Faster
6 x 25 Choice - FAST
1 x 50 Kick - Fast in the Black
1 x 50 Easy

1 x 100 Free - Last 25 Faster
8 x 25 Choice - 1 Build / 1 FAST
1 x 50 Kick - Build
1 x 50 Easy

4 x 50 Kick - Variable Sprint
4 x 25 Free - DPS
4 x 50 Drill / Swim by 25
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
4 x 50 Free
8 x 25 Choice - Swim, 6 Kicks off Walls
- - - - -
1 x 200 Free (pull optional)
2 x 75 50 Free / 25 Stroke - Strong
4 x 25 Kick on Back - FAST
1 x 50 Free - Easy

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

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

4 x 50 Drill / Swim
4 x 50 Swim / Kick
1 x 200 Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim
2 x 50 Free - DPS
- - - - -
Repeat 3x
- 4 x 75 IM - No Free
- 4 x 25 IMO by Round
- 4 x 25 Free - Strong Legs
- 1 x 50 Smooth
- Rest :30

4 x 50 Choice - Drill / Swim
1 x 100 Free - DPS
- - - - -
Cool Down