300 Swim
3 x 100 25 Drill / 50 Swim / 25 Kick
6 x 50 Free - DPS, Descend 1→3, 4→6
- - - - -
1 x 100 Free - Smooth
2 x 100 Free - Moderate
3 x 100 Free - Faster
Rest 1:00

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

3 x 100 25 Stroke / 75 Free
2 x 100 50 Stroke / 50 Free
1 x 100 Choice - Stroke, No Free

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

300 Swim
3 x 100 Drill / Swim by 50
     Drills: L/R Balance, Single Switch, Triple Switch
4 x 50 Free - Smooth, DPS
- - - - -
Repeat 2x
- 2 x 100 Free - FAST
- 1 x 100 Easy

Rest :30
4 x 50 Kick on Back

Repeat 3x
- 2 x 50 Free - FAST
- 1 x 100 Easy

1 x 50 Choice - Easy

1 x 50 Choice - Dive Sprint

4 x 50 Drill / Swim
2 x 100 Choice - Kick / Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Kick / Swim by 50
6 x 50
     Odds = Free - 25 Drill / 25 Swim
     Evens = Choice - 25 Scull / 25 Swim
- - - - -
1 x 200 Free - DPS
8 x 50
     Odds = No Free - DPS
     Evens = Free - Smooth

2 x 150 Free - Build
6 x 50
     Odds = Kick - Build
     Evens = IMO - No Free

3 x 100 Free - Descend 1→3
4 x 50 Choice - Stroke, Variable Sprint
1 x 50 Free - Smooth

1 x 100 Choice - Stroke, Best Effort

3 x 50 Kick / Swim - Smooth
1 x 100 Smooth
- - - - -
Cool Down

300 Swim
6 x 50
     Odds = Drill / Swim by 25
     Evens = Kick / Swim by 25
3 x 100 Free - Descend 1→3, DPS
- - - - -
6 x 50 4 Stroke / 1 Free / 1 Stroke - FAST
3 x 100 Stroke - Kick / Swim by 50
2 x 50 Free - 1 Build / 1 Easy
Rest :30

6 x 50 3 Stroke / 1 Free / 2 Stroke - FAST
2 x 100 Stroke - Kick / Swim by 50
2 x 50 Free - 1 Build / 1 Easy
Rest :30

6 x 50 2 Stroke / 1 Free / 3 Stroke - FAST
1 x 100 Stroke - Kick / Swim by 50
2 x 50 Free - 1 Build / 1 Easy

4 x 50 Free - Smooth
- - - - -
Cool Down

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

2 x 150 Free - DPS
2 x 50 Kick - Fast in the Black

3 x 100 Free - Descend 1→3
2 x 50 Kick - Faster

6 x 50
     Odds = Faster
     Evens = Smooth
2 x 50 Kick - Fastest
1 x 100 Choice - Smooth

4 x 50 Drill / Swim by 25
1 x 200 Smooth
- - - - -
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 = Stroke - 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 Kicks → 2 FAST Strokes
     6 Kicks → 3 FAST Strokes
     4 Kicks → 4 FAST Strokes

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

300 Swim
4 x 50 Drill / Swim on :15 Rest
4 x 50 Kick
12 x 25 Choice - Build / FAST / Easy x4
- - - - -
1 x 300 Free (pull optional)

5 x 100 Flutter Kick → IM or Stroke
     #1 = All Kick
     #2 = 25 Swim / 75 Kick
     #3 = 50 Swim / 50 Kick
     #4 = 75 Swim / 25 Kick
     #5 = 100 Swim
1 x 100 Easy

Repeat 2x
- 2 x 50 Free - Build
- 4 x 25 Kick - FAST
- 1 x 100 Free - Smooth
- 4 x 25 Swim - Choice, FAST
- 1 x 100 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Drill / Swim
4 x 50 Kick - Build
- - - - -
4 x 50 Free - DPS
Rest :15
1 x 100 Easy
4 x 50 Stroke / Free
Rest :15
1 x 100 Easy
4 x 50 Choice - Stroke, Build
Rest :15
1 x 100 Easy

2 x 100 Choice - Stroke

Repeat 2x - w/ Fins
- 4 x 50 Variable Sprint
- 2 x 50 Kick - Build
- 2 x 50 Free - Build

4 x 50 Swim - Smooth, DPS
- - - - -
Cool Down

300 Swim
3 x 100 Scull / Swim / Drill / Swim by 25
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
8 x 50
     Odds = Build
     Evens = Choice - Easy
1 x 100 Choice - Easy

6 x 50 Free - 200 Pace
1 x 100 Choice - Easy

4 x 50 Free - Faster than above
1 x 100 Choice - Easy

2 x 50 Free - Sprint w/ Fins
1 x 100 Easy

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

300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim by 25
- - - - -
Repeat 2x
- 2 x 100 Free - DPS, Good Walls
- 4 x 50 Choice - Stroke, All Same
- 2 x 50 Free - Faster, Hold Time
- 2 x 50 Kick on Back - Build
- 1 x 100 Easy

3 x 50 IMO - Drill / Swim, No Free
1 x 50 Easy
1 x 100 Choice - Strong, NO FREE

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

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

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

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

6 x 50 Sub Kick / Super Stroke
     8 Kicks → 2 FAST Strokes
     6 Kicks → 3 FAST Strokes
     4 Kicks → 4 FAST Strokes

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

300 Swim
6 x 50
     Odds = Drill / Swim by 25
     Evens = Kick / Swim by 25
3 x 100 Free - Descend 1→3, DPS
- - - - -
3 x 200 Free - Moderate
2 x 50
     Odds = Kick - Build
     Evens = Free - Fast in the Black
1 x 100 Easy

2 x 200 Free - Build
4 x 50
     Odds = Free - Build
     Evens = Free - Smooth
1 x 100 Easy
Rest :30
1 x 200 Swim - Strong
4 x 50 Kick - Choice
1 x 100 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Kick / Swim / Drill / Swim
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 300 150 Kick - FAST / 150 Swim
1 x 200 100 Kick - FAST / 100 Swim
1 x 100 Kick - FAST
1 x 100 Swim - Easy

4 x 50 Drill / Swim
1 x 200 Smooth
- - - - -
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 :20
1 x 300 Free (pull optional)
3 x 100 Free - Strong
Rest :20
1 x 200 Free - DPS
2 x 100 Free - Build
1 x 100 Easy

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

300 Swim
3 x 100 Kick / Swim / Drill / Swim
4 x 50 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 300 150 Kick - FAST / 150 Swim
1 x 200 100 Kick - FAST / 100 Swim
1 x 100 Kick- FAST
1 x 100 Swim - Easy

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

300 Swim
2 x 100 Kick / Swim by 50
2 x 100 Drill / Swim by 50
3 x 50 Free - DPS
- - - - -
1 x 200 Free - DPS, Good Walls
3 x 50 Free - Descend 1→3
4 x 25 Choice - Stroke, DPS
1 x 75 Free - Smooth
1 x 100 Stroke - Strong, Off Blocks
1 x 125 Easy

Repeat 2x
- 8 x 25 Kick - w/ fins
     Odds = Build
     Evens = FAST
- 1 x 50 Free - Easy
- 4 x 50 Choice - Fast in the Black
- 1 x 50 Easy

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

300 Swim
3 x 100 50 Drill / 25 Swim / 25 Kick
4 x 50 Stroke / Free - Build each 25
- - - - -
2 x 100 Free - DPS
6 x 25 Stroke - Descend 1→3, 4→6
2 x 50 Free - Easy

2 x 100 IM
6 x 25 Stroke - Descend 1→3, 4→6
2 x 50 Free - Easy

2 x 100 Choice - Stroke
6 x 25 Stroke - Descend 1→3, 4→6
1 x 100 Easy

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

300 Swim
4 x 50 Odds = Drill / Swim, Evens = Kick / Swim by 25
4 x 50 Choice - Build
- - - - -
3 x 100 Free - Descend 1→3
8 x 50
     Odds = No Free - Build
     Evens - Free - DPS

2 x 100 Free - Build
6 x 50
     Odds = Kick - FAST
     Evens = IMO - No Free

4 x 50 Free - Faster
8 x 25 IMO or Stroke - Faster

Rest :30
8 x 50 Free - w/ Fins
     Sub Kick / Super Stroke - 12 Kick / 2 Fast Strokes, 10/3, 8/4, 6/5, x2

1 x 200 Social Kick
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Kick / Swim by 25
8 x 25 Choice
     Odds = Build
     Evens = Easy / FAST
- - - - -
6 x 50 Stroke - Descend 1→3, 4→6
1 x 100 Free - Smooth
4 x 50 Stroke - Descend 1→4
1 x 100 Free - Smooth
2 x 50 Stroke - Build
1 x 100 Free - Stroke
Rest :30
1 x 100 Stroke - Strong
1 x 100 Free - Smooth

4 x 100 Flutter Kick - Best Average
     Board (snorkel optional) NO FINS!
1 x 100 Choice - Smooth

4 x 50 Free - DPS
2 x 50 Balance Drill - 25 R / 25 L
2 x 50 Underwater Switch
- - - - -
Cool Down

300 Swim
4 x 50 Choice - Scull / Swim
4 x 75 IMO - Kick / Drill / Swim
4 x 50 Free - DPS
- - - - -
4 x 125 IM - Rotating 50 Stroke
     #1 = 50 Fly / 25 Back / 25 Breast / 25 Free
     #2 = 25 Fly / 50 Back / 25 Breast / 25 Free
     #3 = 25 Fly / 25 Back / 50 Breast / 25 Free
     #4 = 25 Fly / 25 Back / 25 Breast / 50 Free
1 x 100 Kick - Choice
8 x 25 Choice - Same Stroke
     Odds = Build
     Evens = Faster
Rest 1:00
8 x 50 25 IMO - Kick / 25 Free - Swim
1 x 100 Free - Swim
8 x 25 Choice - Variable Sprint

4 x 50 Free - Ascend
1 x 200 Easy
- - - - -
Cool Down