300 Swim
1 x 200 Drill / Swim by 50
1 x 100 Kick / Swim by 50
4 x 50 Free - DPS
- - - - -
Repeat 3x
- 6 x 25 Free
     Breaths per 25: 3 / 3 / 2 / 2 / 1 / 1
- 3 x 50 Kick - Build
- 1 x 200 Free
     Round 1 = Build
     Round 2 = Negative Split
     Round 3 = Smooth
     Round 4 = Strong
- 1 x 100 Free - Smooth

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

300 Swim
3 x 100 Kick / Swim by 50
4 x 50  Free - Drill / Swim by 25
     Drills: L/R Balance, Triple Switch, Underwater Switch
- - - - -
2 x 250 Free (pull optional)
5 x 100 Free - Descend 1→3, Hold 4&5

10 x 50 Free
     4 Moderate
     4 Faster
     2 Fastest
Rest :30

4 x 100 Free - Faster
2 x 50 Free - Fastest

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

300 Swim
2 x 100 Kick / Swim by 50
4 x 50 Choice - Drill / Swim by 25
4 x 50 Free - Build
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 1 x 100 Specialty - Build
- 1 x 50 Free - Easy
- 2 x 50 Choice - Kick
- 1 x 50 Free - Easy
- 4 x 50 Specialty - FASTER
- 1 x 100 Easy

4 x 50 25 Kick / 25 Swim
1 x 100 Easy
- - - - -
Cool Down

300 Swim
6 x 50 IMO - 25 Kick / 25 Swim, No Free
4 x 50 Free - Descend 1→4
- - - - -
Repeat 3x
- 2 x 50 IMO by Round - Build
- 2 x 50 Free - Fast in the Black
- 2 x 50 Kick - Choice
- 1 x 100 Easy
- 1 x 200 IM or IM Combo
- Rest :30
     Round 1 = 50 Fly / 50 Back then Round 2 = 50 Breast / 50 Free

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

300 Swim
4 x 50 Free - DPS, 6 Fly Kicks Each Wall
4 x 50 Free - Drill / Swim
2 x 50 Kick on Back
- - - - -
Repeat 4x
- 1 x 200 Free - DPS
- 1 x 150 Free - Build
- 1 x 50 Kick on Back - FAST
- Rest :30

Repeat 2x
- 1 x 100 Free - Build
- 1 x 50 Kick - FAST
- 1 x 50 Free - Faster
- 1 x 100 Choice - Smooth

2 x 100 Choice - 50 Kick / 50 Swim, All Smooth
- - - - -
Cool Down

300 Swim
6 x 50 IMO - No Free
4 x 50 Free - Descend 1→4
- - - - -
Repeat 4x: Set Notes: PERFECT DETAILS!!! - Walls, Underwater, Strokes, Breathing
- 4 x 50 IMO by Round - Descend 1→3, #4 = FAST
- Rest :30
- 1 x 200 IM - Build Each 50!
- 1 x 50 Kick on Back - BLAST LEGS!
- 1 x 50 Free - Smooth
- Rest :30

4 x 50 Choice - Perfect
- - - - -
Cool Down

300 Swim
6 x 50 IMO - Drill / Swim by 50, No Free
     Fly: Body Dolphin w/ scull (press chest down)
     Back: Triple Switch (balance drill / 3 strokes / balance drill)
     Breast: 1 Pull → 2 Kicks (keep hips up)
4 x 50 Free - Descend 1→4
- - - - -
Repeat 4x
- 2 x 50 Free - Build
- 2 x 50 Stroke - Build, IMO by Round
- 2 x 50 Free - Fast in the Black
- 2 x 50 Kick - IMO by Round
- 1 x 50 Easy

1 x 200 IM - Best Effort
1 x 200 Smooth
- - - - -
Cool Down

300 Swim
6 x 50 Drill
     2 - L/R Balance
     2 - Triple Switch (6 Kick / 3 Strokes)
     2 - Underwater Switch
4 x 50 Free - DPS
- - - - -
3 x 200 Free - Moderate
1 x 100 Free - 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 Free - Build
2 x 50 Choice - Kick on Back
2 x 50 Free - Strong
1 x 100 Easy

4 x 50 Kick / Swim by 25
1 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Choice - Kick / Swim
4 x 50 Free - Drill / Swim by 25
     Drills: L/R Balance, Single Switch, Triple Switch
- - - - -
3 x 200 Free - Descend by 50
3 x 100 Free - DPS
5 x 50 Free - Descend 1→3, FAST 4&5
1 x 50 Free - Smooth

2 x 200 Free - Descend by 50
2 x 100 Free - DPS
5 x 50 Free - Descend 1→3, FAST 4&5
1 x 50 Free - Smooth

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

300 Swim
1 x 200 Drill / Swim by 50
2 x 100 Kick / Swim by 50
4 x 50 Swim
- - - - -
1 x 300 Free - Smooth
3 x 100 Kick - FAST / Swim by 50
6 x 50 Swim - Free
     Odds = DPS, Build
     Evens = FAST
1 x 100 Easy

1 x 200 Free - Smooth
2 x 100 Free - Faster, DPS
4 x 50 Free - Build
     4-6 Kicks off the wall, Get past the flags
1 x 100 Easy

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

300 Swim
3 x 100 IMO - Drill / Swim
4 x 50 IMO - Kick
2 x 50 Free - DPS
- - - - -
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 - Strong
Rest :15
1 x 100 Free - Easy

1 x 200 IM
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
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 Kick - Build / Swim by 150
1 x 200 Kick - Build / Swim by 100
1 x 100 Kick - FAST
1 x 100 Swim - Easy

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

300 Swim
3 x 100 Kick / Swim by 50
4 x 50 Free - Drill
     Drills = L/R Balance, Underwater Switch, Triple Switch
- - - - -
2 x 250 Free (pull optional)
4 x 100 Free - Descend 1→3, Hold 4

10 x 50 Free
     4 Free
     4 Choice
     2 Choice - FAST
Rest :30

1 x 200 Free - Moderate
4 x 50 Choice - Build

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

300 Swim
6 x 50 IMO - Drill / Swim by 50 on :15 Rest (2x Fly / Back / Breast / NO FREE)
Drills= Fly - Body dolphin with a scull (press chest down)
     Back - Triple Switch (balance drill / 3 strokes / balance drill)
     Breast - 1 Pull / 2 Kicks / Long Glide (keep hips up)

4 x 50 Free - Descend 1→4
- - - - -
Repeat 4x
- 2 x 50 Free - Build
- 2 x 50 IMO by Round
     #1 = Stroke - DPS or Stroke / Free by 25
     #2 = Stroke - Build
- 1 x 100 Free - 4-6 Kicks off Walls
- 2 x 50 IMO by Round - Kick, Build
- 1 x 100 Choice - Easy

4 x 50 Free - DPS
- - - - -
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 Stroke - Strong
- 1 x 100 Free - Easy
- 2 x 100 Stroke / Free by 50

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

300 Swim
1 x 300 IMO - 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 Free - Easy

1 x 100 Choice - Stroke

Repeat 2x - w/ Fins
- 2 x 50 Choice - Fast / Easy by 25
- 4 x 50 Kick / Swim by 25
- 4 x 50 Free - Ascend

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

300 Swim
2 x 100 Back or Free - Drill / Swim by 50
2 x 100 Breast or Fly - Drill / Swim by 50
1 x 100 IM - Kick
2 x 50 Free - DPS
- - - - -
4 x 100 Free - DPS
Rest :30
4 x 50 IMO - 25 Stroke / 25 Kick
4 x 50 IMO - 25 Stroke / 25 Free
4 x 100 IMO - 50 Stroke / 50 Free
Rest :30
1 x 200 IM or IM Combo
1 x 100 Free - DPS

4 x 50 Kick on Back - w/ Fins
4 x 50 Swim - Free, DPS

1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 75 Kick / Drill / Swim by 25
3 x 50 Free
4 x 50 Stroke / Free by 25
- - - - -
1 x 300 IM or Stroke / Free by 50
1 x 200 Kick - IMO / Swim - Free by 25
1 x 100 Choice - Stroke, Build
Rest 1:00
3 x 100 Free - Moderate
2 x 100 Choice - Stroke, DPS
1 x 100 Kick on Back - Tight Streamline
1 x 100 Free - Smooth

8 x 50 Choice
     Odds = Swim - FAST / Kick - Easy
     Evens = Kick - FAST / Swim - Easy

4 x 50 Drill / Swim
4 x 25 6-8 Underwater Kick → Swim

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 - DPS
- - - - -
3 x 200 Free (pull optional)
4 x 50 Kick - Build
4 x 25 Free - Strong
1 x 50 Easy
Rest :30
2 x 200 Free (pull optional)
4 x 50 Free - 4-6 Kicks Off Walls
4 x 25 Kick - Strong
1 x 50 Easy
Rest 1:00
1 x 200 Free - Strong

4 x 50 Drill / Swim
4 x 25 Kick on Back
- - - - -
Cool Down

300 Swim
2 x 100 Free or Back - 50 Drill / 50 Swim
2 x 100 Breast or Fly - 25 Kick / 50 Drill / 25 Swim
2 x 50 Free - DPS
- - - - -
6 x 100 Free - DPS
     Descend 1→3
     Descend 4→6
Rest :30
4 x 25 IMO
4 x 50 IMO - 25 Stroke / 25 Free
4 x 75 IMO - 25 Stroke / 50 Free
4 x 100 IMO - 50 Stroke / 50 Free
1 x 100 Free - Smooth
Rest :30
1 x 200 IM - Best Effort
1 x 100 Easy

8 x 25 IMO w/ Fins
     Odds = Underwater Kick
     Evens = Swim
- - - - -
Cool Down