300 Swim
4 x 75 IMO - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
8 x 25 Specialty or IMO
2 x 50 Free - Smooth

6 x 50
     Odds = Specialty or IMO - FAST
     Evens = Free - Smooth
2 x 50 Free - DPS

3 x 100
     Odds = Specialty or IM - Build
     Evens = Free - Smooth
2 x 50 Free - Smooth

Rest :30
1 x 200 Specialty or IM - FAST
1 x 100 Easy
Rest :30
1 x 100 Kick - Strong
4 x 25 Choice - Stroke
1 x 100 Kick - Strong
4 x 25 Choice - Different Stroke
1 x 100 Kick - Strong
4 x 25 Choice - Stroke
1 x 200 Free - Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
1 x 100 Kick / Swim by 50
4 x 50 Free - DPS
- - - - -
6 x 50 Free
     3 on base time
     3 on 5 sec. faster
Rest 1:00
3 x 200 Free - Rotate FAST 50
4 x 100 Free - Descend 1→4
2 x 200 Free - DPS, Good Walls
1 x 100 Choice - Easy

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

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

2 x 100 Choice - Sprint the Black
2 x 50 Choice - Kick
1 x 100 Easy

2 x 100 Free - DPS
2 x 50 Kick - Easy
- - - - -
Cool Down

300 Swim
1 x 200 Scull / Swim / Drill / Swim by 50
1 x 100 Kick
4 x 50 IMO - Drill / Swim by 25
- - - - -
Repeat 2x
- 2 x 50 Fly - Long, Fins Optional
- 2 x 100 Back / Breast by 50
- 2 x 50 Free - Build, Strong Kick
- Rest :30
- 1 x 200 IM or IM Combo
- 1 x 100 Free - Easy
- 2 x 100 Free / Choice Stroke by 50

4 x 50 Kick on Back - 6 Kicks Underwater
4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
6 x 50 IMO - Drill / Swim by 50, No Free
     Fly = Body Dolphin w/ Scull
     Back = Triple Switch
     Breast = 1 Arm Pull —> 2 Kicks
4 x 50 Free - Descend 1—>4
- - - - -
Repeat 4x - IMO by Round
- 2 x 50 Free - Build
- 2 x 50 Stroke - DPS
- 1 x 100 Free - Good Walls
- 2 x 50 Kick - Build
- 1 x 100 Choice - Easy

4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
3 x 100 Scull / Swim / Drill / Swim by 25
4 x 50 Kick - Build
- - - - -
1 x 300 Free (pull optional)
2 x 150 Free / KOB / Free by 50
6 x 50 Swim
     Odds = Stroke
     Even = Free

1 x 200 Free - Build
2 x 100 Free - DPS / Kick by 50
4 x 50 Choice - Build
Rest :30

1 x 100 Strong

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

300 Swim
2 x 100 Free - Drill / Swim by 50
2 x 50 Kick - Build
4 x 50 Free - DPS
- - - - -
3 x 200 Free - Breathe R / L / 3 / 5 by 50
2 x 50 Kick - Choice
2 x 200 Free - Breathe 3 / 5 by 50
4 x 50 Kick - Build
1 x 200 Free - Build
6 x 50 Kick on Back
1 x 100 Free - Easy

2 x 50 Swim - Choice, Fast in the Black
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Swim - Build
- - - - -
Repeat 3x
2 x 150 IM Combo
2 x 50 Kick - Build w/ 6 Underwater Kicks
2 x 50 Choice - Stroke, Strong
1 x 100 Free - Smooth

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

300 Swim
3 x 100 Stroke - Drill / Swim by 50
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
Rest :30

4 x 50 Kick - Smooth
1 x 200 Free - Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 25
     Drills = L/R Balance, Single Switch, & Triple Switch
4 x 50 Kick
- - - - -
1 x 300 Free - Pull
4 x 150 Free
     Odds = Build by 50
     Evens = DPS, 4-6 Kicks off Walls, Tight Streamline
6 x 50
    Odds = Kick - Build
     Evens = Free - Smooth

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

2 x 100 Choice - DPS, Smooth
- - - - -
Cool Down