300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Choice - Kick / Swim
4 x 25 Swim - Build to FAST
- - - - -
2 x 100 Free - Smooth
2 x 50 Kick - Moderate
8 x 25 Choice - 200 Pace
1 x 50 Free - Easy

2 x 100 Free - Smooth
6 x 50 Choice - Descend 1→3, 4→6
4 x 25 Kick - FAST
1 x 50 Free - Easy

2 x 100 Free - Smooth
2 x 50 Kick - Build
4 x 25 Choice - 100 Pace
1 x 50 Free - Easy
Rest :30
4 x 50 Choice - Same Stroke, 200 Pace

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

300 Swim
2 x 100 Scull / Swim / Drill / Swim by 25
4 x 50 IMO - Drill / Swim
2 x 50 Free - DPS
- - - - -
4 x 100 Free - Descend 1→4
4 x 25 Weak Stroke
2 x 50 Kick - Build
1 x 50 Weak Stroke - FAST
1 x 50 Free - Easy

3 x 100 Free - Build
4 x 25 Choice - All Same Stroke
2 x 50 Kick - Build
1 x 50 Same Stroke As 25’s - FAST
1 x 50 Free - Easy

2 x 100 Free - Faster
4 x 50 Specialty Stroke - DPS
2 x 25 Kick - FAST
1 x 50 Specialty Stroke - FAST
1 x 50 Free - Easy

1 x 100 Free - DPS
1 x 100 Specialty - FAST
2 x 100 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim
- - - - -
4 x 25 Fly
3 x 50 Breast
2 x 75 Back
4 x 100 Free
Rest :30

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

2 x 25 Choice - Sprint
1 x 100 Free - Easy

1 x 100 Choice - FAST
4 x 50 Kick / Swim by 25
1 x 200 Smooth
- - - - -
Cool Down

300 Swim
2 x 75 Kick / Drill / Swim
4 x 50 Free
8 x 25 0:30
     #1-4 = Build
     #5-8 = Variable Sprint
- - - - -
Repeat 2x
- 3 x 25 Non-Free
- 1 x 75 Free - Build
- 3 x 50 Choice - Hold Time
- 1 x 100 Free - Strong
- 1 x 100 Kick - Build

Repeat 2x - Round 2 w/ Fins
- 4 x 50 Choice - Build
- 4 x 25 Kick - Build
- 4 x 25 Choice - Sprint
- 2 x 25 Kick - Sprint
- 1 x 50 Easy

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

300 Swim
4 x 75 Choice - Kick / Drill / Swim by 25
4 x 25 Choice - Variable Sprint
2 x 50 Free - DPS
- - - - -
20 x 25 Specialty
     5 FAST → 1 Easy
     4 FAST → 1 Easy
     3 FAST → 1 Easy
     2 FAST → 1 Easy
     1 FAST → 1 Easy
2 x 50 Free - Smooth
2 x 100 Free - DPS
2 x 50 Specialty - Long
2 x 100 Free - DPS
2 x 50 Specialty - Build
1 x 100 Free - Smooth
Rest :30
1 x 50 Specialty - FAST
1 x 100 Easy

Repeat 2x - w/ Fins
- 2 x 50 Flutter Kick - Build
- 6 x 25 Free - 12.5 UWK / 12.5 Swim
- 1 x 50 Choice - Kick, Build
- 4 x 25 Free - 1 Breath
- - - - -
Cool Down

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