300 Swim
4 x 75 IMO - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
Repeat 4x
- 1 x 100 IM or Stroke*
- 2 x 100 Kick / Free by 50
- 2 x 50 Free - DPS
- 4 x 25 Stroke* - Build
     Stroke = IMO by Round

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

300 Swim
4 x 75 Kick / Drill / Swim by 25
     Drills: L/R Balance, 8 Kick Triple Switch, 8 Kick Single Switch
4 x 25 Kick - Build
2 x 50 Free - Build
- - - - -
1 x 50 Free - DPS
1 x 100 Free - Moderate
1 x 150 Free - Build
1 x 200 Free - 4 to 6 Kicks off Walls
1 x 400 Free (pull optional)
1 x 200 Free - 3rd 50 Faster
1 x 150 Free - Last 50 Faster
1 x 100 Free - Strong
1 x 50 Free - DPS

Rest 1:00

3 x 100 Free - Descend 1→3
4 x 50 Kick - Build
4 x 50 Free - Ascend
2 x 100 Drill / Swim
- - - - -
Cool Down

No Practice - Lightning
Last-minute cancellation. Here’s what was planned:

300 Swim
1 x 200 Drill / Swim by 50
2 x 50 Kick on Back - Fast in the Black
- - - - -
1 x 600 Free (pull optional)
2 x 100 50 Stroke / 50 Free
Rest :30

1 x 400 Free (pull optional)
3 x 100 50 Stroke / 50 Free - Build
Rest :30

1 x 200 Free - Build
4 x 100 50 Stroke / 50 Free - Strong
Rest :30

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

300 Swim
2 x 75 Choice - Scull / Drill / Swim by 25
2 x 75 Choice - 50 Kick / 25 Swim
4 x 50 Free - DPS
- - - - -
Repeat 2x
- 4 x 25 Choice (all same stroke)
- Rest :30
- 3 x 50 Different Stroke (all same)
- Rest :30
- 2 x 75 Different Stroke (same)
- Rest :30
- 1 x 100 Choice Stroke - No Free
- 1 x 50 Easy
- Rest :30
- 1 x 200 Choice - Stroke, Build
- 1 x 50 Smooth

4 x 25 Flutter Kick - Build
4 x 25 Choice Kick - Build
2 x 25 Flutter Kick - Faster
2 x 25 ChoiceKick - Fastest

2 x 50 Free - DPS
4 x 50 Drill / Swim
1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Choice - Drill / Swim
4 x 50 IMO - Kick / Swim
2 x 50 Free - DPS
- - - - -
4 x 100 IM - Descend 1→4
1 x 100 Kick Around the World
8 x 25 Choice
     Odds = Build
     Evens = Faster
1 x 100 Easy

3 x 100 IM - Stronger
2 x 100 Choice - Kick, Build
8 x 25 Choice
     Odds = FAST
     Evens = Smooth
1 x 100 Easy

2 x 100 IM - Strongest
1 x 100 Free - Smooth

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

300 Swim
4 x 75 Kick / Drill / Swim by 25
     Drills: L/R Balance, 8 Kick Triple Switch, 8 Kick Single Switch
4 x 25 Kick - Build
2 x 50 Free - Build
- - - - -
1 x 50 Free - DPS
1 x 100 Free - Moderate
1 x 150 Free - Build
1 x 200 Free - 4 to 6 Kicks off Walls
1 x 400 Free (pull optional)
1 x 200 Free - 3rd 50 Faster
1 x 150 Free - Last 50 Faster
1 x 100 Free - Strong
1 x 50 Free - DPS

3 x 100 Free - Descend 1→3
4 x 50 Kick - Build
4 x 50 Free - Ascend
2 x 100 Drill / Swim
- - - - -
Cool Down

300 Swim
3 x 100 25 Kick / 75 Swim
4 x 50 Free - 25 Drill / 25 Swim
     L/R Balance, Underwater Switch, Triple Switch
- - - - -
2 x 200 Free (pull optional)
4 x 100 Free - Descend 1→3, Hold 4

10 x 50
     4 Free on base time
     4 Choice on base +:05
     2 Choice - FAST on base +:10

Rest :30

1 x 200 Free - Smooth
2 x 100 Free - Build
4 x 50 Choice - Variable Sprint

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

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 25 Choice - Build to FAST
- - - - -
Repeat 2x
- 1 x 200 Free - Moderate
- 4 x 50 Specialty* - Build
- 1 x 50 Free - Easy
- 2 x 100 Free - DPS
- 8 x 25 Specialty* - Faster
- 1 x 50 Free - Easy
     Specialty should be same stroke, you make chose IM

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

300 Swim
3 x 100 Drill / Swim

4 x 50 Kick / Swim
- - - - -

Repeat 2x
- 6 x 50 Free - DPS
- 3 x 100 Free - Descend 1→3
- 1 x 200 Free - Strong
- 1 x 100 Easy

4 x 50 Variable Sprint
2 x 50 Kick - Choice
1 x 200 Easy
- - - - -
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 control
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, Groups 1&2 = 1-2 breaths only, Group 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 - Breaths 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
4 x 75 50 Drill / 25 Swim
4 x 50 Kick / Swim by 25
4 x 25 Free - DPS
- - - - -
1 x 300 Free - Pull
3 x 100 Free - Descend 1→3
2 x 50 Kick - Build
1 x 200 Free
2 x 100 Free - Build
4 x 50 Kick - Fast in the Black
Rest :20
1 x 100 Free - Best Effort
Rest :20
6 x 50 Kick
     Odds = Build
     Evens = FAST
1 x 100 Easy

8 x 25
     Odds = Underwater Kicks to 15M then easy swim
     Evens = Swim - Smooth, DPS
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - Variable Sprint
4 x 50 Swim - Choice, Sprint the Black
- - - - -
Repeat 2x
- 3 x 25 Swim - Descend 1→3
- Rest :30
- 1 x 100 FAST
- 1 x 125 Easy
- 3 x 25 Kick - Descend 1→3
- Rest :30
- 1 x 75 FAST
- 1 x 100 Easy
- 3 x 25 Choice - Build
- Rest :30
- 1 x 50 FAST
- 1 x 75 Easy
- 3 x 25 Sprint
- Rest :30
- 1 x 25 FAST
- 1 x 50 Easy

6 x 50
     Odds = Swim - DPS
     Evens = Kick - Build
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim
4 x 50 Kick / Swim
- - - - -
Repeat 2x
- 6 x 50 IMO - No Free
- 3 x 100 Free - Descend 1→3
- Rest :30
- 1 x 200 IM or IM Combo
- 1 x 100 Easy

4 x 50 Choice - Variable Sprint
2 x 50 Kick - Choice
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim by 25
- - - - -
Repeat 3x
- 3 x 50 Swim* - Descend 1→2, #3 FAST
- 3 x 50 Free - JMI (Just Make It)
- 3 x 50 Swim* - BLAST
- 1 x 50 Free - Smooth
- 1 x 200 Choice
     50 Kick on Back / 100 Swim / 50 Kick on Back
*Round 1 - Swim = Choice*
*Round 2 - Swim = Free*
*Round 3 - Swim = Choice*

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

300 Swim
2 x 50 Kick
4 x 50 IMO - Drill / Swim by 25
- - - - -
1 x 200 Free - DPS
3 x 100 IM - Descend 1→3
1 x 200 Free - DPS
2 x 100 IM - Descend 1→2
1 x 200 Free - DPS
1 x 100 IM - Strong

Rest 1:00

1 x 200 IM or IM Combo
3 x 100 Free - Descend 1→3
1 x 200 IM or IM Combo
2 x 100 Free - Descend 1→2
1 x 200 IM or IM Combo
1 x 100 Free - Strong

1 x 100 Choice - Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Choice
     Odds = Kick / Swim
     Evens = Drill / Swim
4 x 50 Free - Drill / Swim
     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
2 x 100 Kick / Swim - Smooth
- - - - -
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
     3 on
     3 on - 4-6 Kicks Off Walls
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 Choice - Easy

2 x 100 Drill / Swim
1 x 100 Easy
- - - - -
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 / Swim by 50
6 x 50 Choice - Swim
     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 walls, Get past the flags
1 x 100 Easy

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

300 Swim
1 x 200 Scull / Swim / Drill / Swim by 50
1 x 100 Kick
4 x 50 Free - DPS
- - - - -
2 x 300 Swim
     #1 = DPS
     #2 = Build
4 x 50 Kick on Back - Descend 1→4

4 x 150 100 Free / 50 Kick - FAST
4 x 50 Fast in the Black - TURNS!

4 x 100 Free
     #1, 3 = 25 FAST / 75 Easy
     #2, 4 = 50 Easy / 50 FAST

1 x 100 Easy
4 x 50 Drill / Swim
- - - - -
Cool Down

300 Swim
2 x 100 Scull / Swim / Drill / Swim
4 x 50 Free - Descend 1→4
- - - - -
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 1:00

1 x 200 Free - Moderate
2 x 100 Free - Faster
2 x 50 Free - Fastest

4 x 50 Drill / Swim
2 x 100 Free - DPS
- - - - -
Cool Down