300 Swim
1 x 200 Choice - 50 Kick / 50 Swim
2 x 100 Choice - 50 Drill / 50 Swim
4 x 50 Free - DPS
- - - - -
4 x 100 Free - DPS, Good Walls
4 x 25 IMO
4 x 50 IMO - 25 Stroke / 25 Free
4 x 75 IMO - 25 Stroke / 50 Free
1 x 50 Free - Easy
4 x 50 Best Stroke - Hold Pace
1 x 50 Free - Easy

8 x 25 Kick - w/ Fins
     Odds = Build
     Evens = FAST
1 x 50 Free - Easy
4 x 50 Choice - Fast in the Black
1 x 100 Easy

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

300 Swim
2 x 100 Kick / Swim by 50
6 x 50 IMO - Drill / Swim
4 x 25 Choice - Variable Sprint
- - - - -
4 x 25 Fly - Long
4 x 50 Breast - Long
4 x 75 Back - DPS
4 x 100 Free - DPS
Rest :30
2 x 100 Free - Build
2 x 75 Breast - Faster
2 x 50 Back - Faster
2 x 25 Fly - Build
Rest :30
1 x 25 Choice - Sprint
1 x 50 Free - Easy
1 x 75 Free - Moderate
Rest :30
1 x 100 Choice - FAST
1 x 100 Easy

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

300 Swim
1 x 200 Drill / Swim
8 x 25 Swim - 6 Kicks off Walls
- - - - -
1 x 400 Free (pull optional)
2 x 200 50 Kick / 50 Swim
2 x 25 Non-Free
1 x 50 Free - Easy

1 x 300 Free (pull optional)
2 x 150 50 Free / 50 Stroke / 50 Free
2 x 25 Kick
1 x 50 Free - Easy

1 x 200 Free - Build by 50
2 x 100 75 Free / 25 Kick - FAST
2 x 25 Non-Free
1 x 50 Free - Easy

1 x 100 Free - Strong
2 x 50 Choice - Stroke
2 x 25 Kick - Build
1 x 100 Easy
- - - - -
Cool Down