300 Swim
4 x 50 Drill / Swim
2 x 50 Kick
4 x 50 Free - Build
- - - - -
1 x 200 Free (pull optional)
3 x 100 Free - Descend 1→3
6 x 25 Swim - Choice, Build
1 x 100 Easy

1 x 200 Free (pull optional)
3 x 100 Stroke / Free by 50
     Stroke is Strong, Free is Smooth
6 x 25 Kick - FAST
1 x 100 Easy

13 x 25 Choice - Stroke
     1 FAST - Kick → 1 Swim - Free, Easy
     2 FAST - Swim → 1 Swim - Free, Easy
     3 FAST - Kick → 1 Swim - Free, Easy
     4 FAST - Swim, All Same Stroke

1 x 125 Easy
4 x 50 Drill / Swim - DPS
- - - - -
Cool Down

300 Swim
3 x 100 Swim - 50 RIMO / 50 Free
4 x 50 Free
- - - - -
4 x 100 2/3/4/5 Non-Free + Free
     #1 = 2 Strokes Non-Free - FAST then Free - Smooth per 25
     #2 = 3 Strokes Non-Free - FAST then Free - Smooth per 25
     #3 = 4 Strokes Non-Free - FAST then Free - Smooth per 25
     #4 = 5 Strokes Non-Free - FAST then Free - Smooth per 25

6 x 50 Choice - Descend 1→3, 4→6
1 x 100 Free - Smooth
Rest :30

4 x 75 2/3/4/5 Non-Free + Free
     Same pattern as previous 100’s
4 x 50 Choice
     2 FAST → 1 Smooth → 1 FAST
1 x 100 Free - Smooth
Rest :30

8 x 50 Free - Descend 1→4, 5→8
8 x 25 Choice - All Sprint
1 x 100 Free - Smooth

1 x 50 Choice - Sprint, Know Time
- - - - -
Cool Down

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

1 x 100 Kick - Build

1 x 100 Choice - Easy
Rest 1:00
2 x 200 Free (pull optional)
2 x 50 Free - Build
2 x 50 Kick - Faster
1 x 100 Choice - Easy

4 x 50 Free - 200 Simulation
1 x 100 Easy

9 x 50 Choice
     #1 = Kick - Build
     #2 = Kick / Swim by 25
     #3 = Swim - Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim
2 x 100 Kick
2 x 50 Free - DPS
- - - - -
10 x 50 Free
     4 on Base
     3 on -:05
     2 on -:10
     1 on -:15
Rest 1:00

3 x 150
     #1 = 100 Free - Smooth / 50 Stroke - Build
     #2 = 50 Free / 50 Stroke / 50 Free
     #3 = 50 Stroke - DPS / 100 Free - Build
3 x 50 Kick - Choice

3 x 150 Stroke / Free by 25
3 x 50 Kick - Choice

2 x 100 Free - DPS
3 x 50 Stroke - Build
1 x 100 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim by 25
- - - - -
4 x 25 Fly - Long
3 x 50 Breast - DPS
2 x 75 Back
4 x 100 Free - Smooth

4 x 100 Free - Faster
2 x 75 Breast
3 x 50 Back
4 x 25 Fly - Build
Rest :30

2 x 25 Choice - Sprint
1 x 50 Free - Easy

1 x 200 IM - Strong
1 x 50 Free - Easy

2 x 100 Kick / Swim by 50
- - - - -
Cool Down