300 Swim
2 x 100 Kick / Swim by 50
2 x 100 Drill / Swim by 50
2 x 50 Free - DPS
- - - - -
1 x 200 Free - DPS, Good Walls
4 x 50 Free - Descend 1→4
2 x 50 Kick on Back
4 x 25 Choice - Stroke, Build
Rest :30
1 x 100 Stroke - Strong
1 x 100 Easy

Repeat 2x
- 8 x 25 Kick w/ Fins
     Odds = Build
     Evens = FAST
- 1 x 50 Free - Smooth
- 4 x 50 Choice - Variable Sprint
- 1 x 100 Easy

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

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick
- - - - -
4 x 100 Free - Descend 1→4
2 x 50 Kick - Choice
2 x 200 Free - Build
2 x 50 Kick on Back
4 x 100 Free - Ascend 1→4
2 x 50 Kick - Build
1 x 100 Choice - Smooth

1 x 100 Free - DPS
4 x 50 Choice - DPS, Smooth
1 x 200 Easy
- - - - -
Cool Down

300 Swim
6 x 50 Drill
     Drills = 2-L/R Balance, 2-Single Switch, 2-Triple Switch
4 x 50 Choice - DPS
- - - - -
3 x 200 Free - Moderate
1 x 100 Choice - Build
2 x 50 Flutter Kick on Back
2 x 50 Free - Strong
1 x 100 Easy

2 x 200 Free - Moderate
2 x 100 Choice - Build
2 x 50 Choice - Kick
2 x 50 Free - Strong
1 x 100 Easy

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

300 Swim
2 x 100 Drill / Swim by 50
2 x 100 Kick / Swim by 50
4 x 50 Choice - Build
- - - - -
12 x 50 Free - Every 3rd FAST
1 x 100 Easy

6 x 50
     Odds = Free - Build
     Evens = Stoke - Fast / Easy by 25
1 x 100 Easy

4 x 50 Choice - Descend 1→4
1 x 100 Free - Easy

6 x 50 Sub Kick / Super Stroke
     8 / 2 → 6 / 3 → 4 / 4 → Repeat

2 x 50 Free - DPS
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 IMO - Drill / Swim by 50 on :15 Rest
4 x 50 Free - DPS
- - - - -
Repeat 3x
- 3 x 50 Choice - Swim, Build
- 1 x 50 Kick - IMO by Round
- 1 x 100 Free - Smooth
- 1 x 200 IM or IM Combo
- 1 x 100 Free - Smooth

2 x 50 Kick
2 x 50 Free - DPS
1 x 100 Choice - Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Scull / Swim / Drill / Swim by 25
2 x 50 Kick - Build
- - - - -
1 x 300 Free (pull optional)
2 x 150 Free - DPS
3 x 100 Free - Build

1 x 200 Free - DPS
2 x 100 Free - Build
4 x 50 Kick - Strong

1 x 100 Free - Build
2 x 50 Free - Faster
1 x 100 Easy

Repeat 2x
- 2 x 50 Kick - Build, 4-6 Kicks off Walls
- 1 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
3 x 100 IMO - Drill / Swim by 50
4 x 50 IMO - Kick
- - - - -
4 x 50 IMO - Build
Rest :15
1 x 100 Easy
4 x 50 Stroke / Free by 25
Rest :15
1 x 100 Easy
4 x 50 Free - Build
Rest :15
1 x 100 Easy

1 x 200 IM*
     *Columns 3-5 may do IM Combo
Rest :30

Repeat 2x - w/ Fins
- 2 x 50 Kick - Build
- 4 x 50 Kick - FAST / Swim - Easy by 25
- 4 x 50 Free - Ascend
- - - - -
Cool Down

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

4 x 50 Kick on Back w/ Fins
4 x 50 Free - DPS
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
     Drills = L/R Balance, Triple Switch
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
1 x 400 Free (pull optional)
4 x 100 Free - Descend 1→4
Rest :15
1 x 300 Free (pull optional)
3 x 100 Free - Strong
Rest :15
1 x 200 Free - DPS
2 x 100 Free - Build
1 x 100 Easy

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

300 Swim
3 x 100 Scull / Swim / Drill / Swim by 25
4 x 50 Kick - Build
- - - - -
1 x 400 Free (pull optional)
4 x 100 Free

1 x 300 Free (pull optional)
2 x 150 Free / KOB / Free by 50

1 x 200 Free - Build
2 x 100 Free - DPS

1 x 100 Free - Strong

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

300 Swim
3 x 100 Kick / Swim / Drill / Swim by 25
4 x 50 Swim - DPS
- - - - -
1 x 100 Free - DPS
1 x 200 Free - Build
1 x 300 Free (pull optional)
1 x 400 Free (pull optional)
1 x 300 Kick - FAST / Swim - Moderate by 150
1 x 200 Kick - FAST / Swim - Moderate by 100
1 x 100 Kick - FAST
1 x 100 Swim - Easy

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

300 Swim
3 x 100 Kick / Swim / Drill / Swim by 25
4 x 50 Swim - DPS
- - - - -
2 x 200 Free (pull optional)
4 x 100 Free - Ascend 1—>4
4 x 50 Kick - Variable Sprint
1 x 200 Free - Moderate
2 x 100 Free - Smooth
2 x 50 Kick
Rest :30
1 x 200 Free - Strong

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