300 Swim
4 x 50 Drill / Swim
2 x 50 Kick
4 x 50 Free - build
- - - - -
1 x 300 Free (pull optional)

3 x 100 Free - Descend 1→3
4 x 25 Kick - FAST
1 x 100 Easy
4 x 25 Swim - Choice, Build
1 x 100 Easy
3 x 100 Stroke - Smooth / Free - Strong by 50

1 x 300 Free (pull optional)

13 x 25 Choice - Stroke
     1 FAST / 1 Free - Easy
     2 FAST / 1 Free - Easy
     3 FAST / 1 Free - Easy
     4 FAST - All Same Stroke
1 x 125 Easy
4 x 50 Drill / Swim - DPS
- - - - -
Cool Down

300 Swim
3 x 100 Choice Stroke - Drill / Swim by 50
4 x 50 Free Swim - DPS
- - - - -
1 x 75 Specialty - FAST
1 x 50 Free
2 x 75 Specialty - Build
1 x 50 Free
3 x 75 Specialty - Build
1 x 50 Free
4 x 75 Free - #2 & 4 FAST
1 x 50 Free - Easy
1 x 200 IM / Free by 100 - Smooth

1 x 50 Free - FAST
1 x 50 Free
2 x 50 Specialty - Build
1 x 50 Free
3 x 50 Specialty - Build
1 x 50 Free
4 x 50 Free - FAST
1 x 50 Free - Easy
1 x 200 IM / Free by 100 - Smooth

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

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
4 x 75 Free - Descend 1→4
1 x 200 Free - Pull
4 x 75 Free - Fast in the Black
2 x 100 Free - Build
4 x 75 Kick - Build
1 x 50 Free - DPS
1 x 100 Kick - 4 to 6 Kicks off Walls

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