300 Swim
3 x 100 Choice - Stroke, Kick / Swim / Drill / Swim
4 x 50 Free - DPS
- - - - -
Repeat 4x
- 1 x 100 IM
- 1 x 75 IMO by Round
- 1 x 50 Free - Easy
- 1 x 25 IMO by Round - FAST
- 1 x 100 Easy
- 1 x 100 IM - Faster
     *1 x 75 & 1 x 25 are Choice - Stroke

8 x 50
     Odds = Kick - Build
     Evens = Swim - Smooth
1 x 100 Easy
- - - - -
Cool Down

300 Swim
3 x 100 50 Drill / 50 Swim
     Drills: L/R Balance, 8 Kick Sideline, Bow & Arrow, Triple Switch
4 x 50 25 Swim / 25 Kick
- - - - -
1 x 300 Free - DPS, Smooth
2 x 200 Free - Hold Pace
Rest :15
1 x 200 Free - Faster
3 x 100 Free - Hold Pace
Rest :15
1 x 100 Free - Faster
6 x 50 Free - Smooth
Rest :15
2 x 50 Free - Fastest
1 x 100 Easy

12 x 25 Kick - Choice
     1 Kick - Build
     1 Kick - FAST
     1 Swim - Easy x4

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

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Choice
     Odds = Kick
     Evens = Swim - Build
- - - - -
4 x 100 25 Stroke / 75 Free
1 x 100 IM or Stroke
4 x 50 Free - Moderate
1 x 50 Easy

4 x 100 50 Stroke / 50 Free
1 x 100 IM or Stroke
4 x 50 Free - Faster
1 x 50 Easy

4 x 100 Free - Descend 1→4
4 x 50 Stroke - Build
2 x 50 Kick
1 x 100 Easy
- - - - -
Cool Down

300 Swim
6 x 50 Drill
     2 L/R Balance
     2 Single Switch
     2 Triple Switch
4 x 50 Free - DPS
- - - - -
3 x 200 Free - 3rd 50 Faster
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 - 3rd 50 Faster
2 x 100 Free - Build
2 x 50 Choice - Kick on Back
2 x 50 Free - Strong
1 x 100 Easy
Rest :30
1 x 200 Free - Strong

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

300 Swim
2 x 100 Scull / Swim / Kick / Swim by 25
2 x 100 50 Drill / 50 Swim
2 x 50 Swim - DPS
- - - - -
1 x 300 Free - Descend by 100
3 x 100 Free - Strong
6 x 50 Kick - Descend 1→3, 4→6

1 x 300 Free - Good Walls
3 x 100 Kick - Strong
6 x 50 Free - Descend 1→3, 4→6

1 x 200 Free - Strong
1 x 100 Smooth

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

300 Swim
4 x 50 Drill / Swim
2 x 50 Kick on Back
3 x 50 Free - Descend 1→3
- - - - -
Repeat 3x
- 3 x 100 Free
- 1 x 75 Choice - Smooth
- Rest :30
- 1 x 175 Free - Faster than 200 Time
- 2 x 50 Choice - Smooth

4 x 25 Swim - DPS
4 x 25 Underwater Kick
1 x 200 Smooth
- - - - -
Cool Down

300 Swim
3 x 100 50 Drill / 25 Swim / 25 Kick
4 x 50 Stroke / Free - Build each 25
- - - - -
2 x 100 IM
6 x 25 Stroke - Descend 1→3, 4→6
2 x 50 Free - Easy

2 x 100 Free - DPS
6 x 25 Stroke - Descend 1→3, 4→6
2 x 50 Free - Easy

4 x 50 IMO - Best Effort
6 x 25 Stroke - Descend 1→3, 4→6
2 x 50 Free - Easy
Rest :30

Repeat 3x
- 3 x 50 Kick - Build
- 2 x 25 Swim - FAST
- 1 x 50 Free - Easy

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

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Kick
4 x 25 Swim - Build
- - - - -
Working on walls and breath controls
5 x 100 Free - Pull, Descend 1→4, 5 is FAST
3 x 50 25 DPS / 25 Balance Drill
6 x 25 Free
     Odds = Kick on Back
     Evens = Swim - Group 1/2 1-2 breaths only, Groups 3/4 2-3 breaths only
Rest :30

5 x 100 Free - Descend 1→3, Hold 4&5
3 x 50 25 DPS / 25 Triple Switch Drill
6 x 25 Free - Breath 3-2-1 by 25 x2
Rest :30

5 x 100 Free - Descend 1→2, Hold 3-5

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

300 Swim
6 x 50
     Odds = Drill / Swim
     Evens = Kick / Swim
4 x 50 Choice - Build
- - - - -
1 x 200 Free - DPS
8 x 50
     Odds = No Free - DPS
     Evens = Free - Build

2 x 100 Free - Build
6 x 50
     Odds = Kick - FAST
     Evens = IMO - No Free

4 x 50 Free - Faster
4 x 50 IMO or Stroke - Strong

1 x 200 Social Kick
8 x 50 Free - w/ Fins
     Sub Kick / Super Stroke - 12/2, 10/3, 8/4, 6/5
4 x 50 Drill / Swim
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
     Drills: L/R Balance, Swingle Switch, Triple Switch
4 x 50 Free - DPS
2 x 50 Kick
- - - - -
1 x 300 Free (pull optional)
1 x 200 Free - Build
1 x 100 Kick on Back - Tight Streamline
1 x 100 Choice - Easy
2 x 50 Kick - Choice
4 x 50 Free - Variable Sprint
6 x 50 Free - Descend 1–3, 4–6
Rest :30
1 x 200 Free - DPS
2 x 100 Free - Build
4 x 50 Free - Ascend (strong to smooth)
1 x 200 Choice - Easy

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

300 Swim
1 x 200 Drill / Swim by 50
     Drills: L/R Balance, Single Switch, Triple Switch
4 x 50 Free - DPS
2 x 50 Kick on Back
- - - - -
1 x 300 Free (pull optional)
3 x 100 Free - Moderate, Hold Time
2 x 75 Kick on Back - Build

3 x 50 Free - Descend 1→3
Rest :30
1 x 200 Free - DPS
2 x 100 Free - 4-6 Kicks off Walls
2 x 50 Kick - Build
2 x 50 Free - Faster
Rest :30
1 x 100 Free - Strong

2 x 50 Free - Build
1 x 100 Easy

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

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick
4 x 25 Free - Variable Sprint
- - - - -
Repeat 3x
3 x 100 Free - Descend 1→3
4 x 50 Free - DPS
6 x 25 Choice
     Round 1 = Build
     Round 2 = Odds = FAST, Evens = Easy
     Round 3 = FAST
1 x 100 Easy
     Skip on round 3

1 x 50 Choice - Off Blocks, For Time
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 25
     Drills: L/R Balance Drill, 8 Kick Sideline, Triple switch
4 x 50 Swim - Build
- - - - -
3 x 200 Free - Free Desc 1-3
1 x 200 Free - Faster
1 x 100 Easy

3 x 100 Free - Desc 1-3
1 x 100 Free - Faster
1 x 100 Easy

3 x 50 Free - Desc 1-3
1 x 50 Fast
1 x 100 Easy

1 x 200 Free - Strong

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

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
- - - - -
8 x 50 Free
     Odds = Swim - DPS
     Evens = Kick on Back
Rest :30
4 x 100 Free - Negative Split
Rest :30
2 x 200 Free (pull optional)

1 x 400 Free - Good Walls

Repeat 2x
- 4 x 50 Choice - Descend 1→4
- 4 x 25 Choice - Build
- 1 x 50 Easy
- - - - -
Cool Down

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

4 x 50 Free - Ascend w/ 4-6 Kick off walls
8 x 25
     Odds = Swim - Easy
     Evens = Kick
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 IMO - Drill / Swim by 25
6 x 50 Choice - Kick / Swim by 25
- - - - -
1 x 200 Free - DPS
8 x 50
     Odds = Stroke - Build, No Free
     Evens = Free

2 x 100 Free - Build
6 x 50
     Odds = IMO - Kick
     Evens = IMO - Swim, No Free

4 x 50 Free - DPS, 4-6 Kicks off walls
4 x 50 IMO or Stroke - Hold Time

8 x 50 Choice w/ Fins - Sub Kick / Super Stroke
12 / 2 → 10 / 3 → 8 / 4 → 6 / 5 → Repeat
4 x 50 Choice - Smooth
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 25 Kick / 50 Drill / 25 Swim
4 x 50 Free - Build
- - - - -
2 x 200 Free - DPS
1 x 100 Free - Faster
2 x 50 Free - Sprint

1 x 200 Free - DPS
2 x 100 Free - Faster
4 x 50 Free - Sprint

2 x 100 Free - DPS
1 x 100 Free - Faster
6 x 50 Free
     Odds = Sprint
     Evens = Smooth
1 x 100 Easy

8 x 25
     Odds = Underwater Kick - FAST
     Evens = Choice - Swim, Easy
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
1 x 100 Kick / Swim by 50
2 x 50 Free - DPS
- - - - -
6 x 100 Free - 4 to 6 Kicks off Walls
     3 on base time
     3 on 5 sec faster
Rest 1:00
3 x 200 Free - Build 2nd 100
4 x 100 Free - Descend 1→4
2 x 200 Free - DPS, Good Walls
1 x 100 Easy

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

300 Swim
3 x 100 Kick / Swim by 50
4 x 50 Free - Drill
Drills = L/R Balance, Triple Switch, Bow & Arrow
- - - - -
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 by 25
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
6 x 50 Descend 1→3, 4→6
     #1-3 = Choice
     #4-6 = Free
- - - - -
12 x 50 Free - Every 3rd Choice FAST
2 x 100 Kick - Fast in the Black

8 x 50 Free - Every Other Choice FAST
4 x 50 Kick - Build

4 x 50 Choice - All FAST
2 x 50 Free - Smooth

2 x 50 Free - FAST
2 x 50 Kick - Smooth

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