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
Rest :20
1 x 200 Free - Pull
4 x 75 Free - Fast in the Black
Rest :20
2 x 100 Kick - Build
4 x 75 Free - DPS
Rest :20
1 x 200 Free - Good Walls, 4-6 Kicks
1 x 100 Free - Easy

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

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - DPS
4 x 25 Choice - Variable Sprint
- - - - -
Repeat 2x
- 2 x 100 Free - 3rd 25 Faster
- 4 x 50 Speed Play
     #1 = Build
     #2 = Fast Breakout & Finish
     #3 = All FAST
     #4 = 25 Fast / 25 Easy
- 8 x 25 Swim - Free
     Odds = FAST
     Evens = DPS
- Rest :30
- 2 x 100 Free - Build, Good Walls
- 2 x 50 Kick - Fast in the Black
- 2 x 50 Choice - Build
- 4 x 25 Swim - Choice
     Odds = FAST
     Evens = Easy

1 x 200 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 5x
- 8 x 25 IMO by Round*
     1 Build / 1 Easy / 1 Sprint / 1 Easy x 2
- 1 x 100 Choice - Kick
- 1 x 100 Free - DPS
     Round 5 = Choice, Column 5 = 1 Free, 1 Stroke

2 x 50 Free - Smooth, 4-6 Kicks Off Walls
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 50 Drill / 25 Swim
4 x 50 25 Kick / 25 Swim
4 x 25 Free - DPS
- - - - -
1 x 300 Free - Pull
2 x 150 Free - 3rd 50 Faster
2 x 50 Kick - Build
1 x 200 Free - Pull
2 x 100 Free - Build
4 x 50 Kick - Fast in the Black
Rest :30
1 x 200 Free - Strong
Rest :30
6 x 50 Kick
     Odds = Build
     Evens = FAST
1 x 100 Easy

8 x 25
     Odds = Underwater kick to 15M then 2 breakout strokes
     Evens = Swim - Smooth, DPS
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 Swim - Build to FAST
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 1 x 100 Specialty - Build**
- 1 x 50 Free - Easy
- 4 x 25 Choice - Kick, Variable Sprint
- 1 x 50 Free - Easy
- 4 x 50 Specialty - Faster**
- 1 x 100 Easy
- Rest :30
     Same stroke for both sets

1 x 100 Specialty - Strong, No Free
1 x 100 Easy

FINS:
- 4 x 50 Choice - Kick / Swim
- 4 x 50 Free - Smooth
- - - - -
Cool Down

300 Swim
6 x 50 Choice - Drill / Swim
4 x 50 Kick - Build
- - - - -
12 x 50 Free - Every 4th Specialty FAST
2 x 100 Free - Build

9 x 50 Free - Every 3rd Specialty FAST
2 x 100 50 Kick / 50 Swim

6 x 50 Free - Every Other Specialty FAST
2 x 100 Free - 1 Easy / 1 FAST
Rest 1:00
4 x 50 Specialty - Hold Time

1 x 100 Free - Smooth
3 x 50 Kick / Swim
- - - - -
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 2 Strokes in IM Order
- Rest :30
- 2 x 75 3 Strokes in IM Order
- Rest :30
- 1 x 100 Choice - Stroke, No Free
- 1 x 50 Easy
- Rest :30
- 1 x 200 IM - Strong
- 1 x 100 Smooth

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

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

300 Swim
1 x 200 Drill / Swim by 50
1 x 100 Kick
4 x 50 Free - Fast in the Black
- - - - -
1 x 600 Free (pull optional)
     Column 1&2 = 100 Moderate → 50 Faster x4
     Column 3&4 = 100 Moderate → 25 Faster x4
3 x 100 Free - Descend, Build
Rest :30

1 x 400 Free (pull optional)
2 x 100 Free - Build
Rest :30

1 x 200 Free - Strong
2 x 50 Free - DPS

4 x 50 Kick - Build
4 x 50 Choice - Smooth
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 50 Swim / 25 Kick on Back
4 x 50 Free - Descend 1→3, #4 = FAST
- - - - -
1 x 300 Free - Long Arms
2 x 150 Free - 3rd 50 Faster
2 x 50 Free - FAST
Rest :30

1 x 300 Free - Long Arms
3 x 100 Free - Descend 1→3
4 x 50 Free - Faster
Rest :30

1 x 300 Free - Long Arms
6 x 50 Free - Fastest
1 x 100 Easy

4 x 50 Choice
     Odds = Kick
     Evens = Swim
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - DPS
4 x 25 Choice - Variable Sprint
- - - - -
Repeat 2x
- 2 x 100 Free - 3rd  25 Faster
- 4 x 50 Speed Play
     Build
     Fast Breakout & Finish
     Fast
     25 Fast-25 Easy
- 8 x 25 Free
     Odd Fast
     Even DPS
- Rest :30
- 2 x 100 Free  -Build, Good Walls
- 2 x 50 Kick - Fast in Black
- 2 x 50 Choice - Build
- 4 x 25 Swim - Choice
     Odd Fast
     Even Easy

200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
1 x 300 Free - Moderate
1 x 100 Faster
Rest :30
1 x 200 Free - Moderate
2 x 100 Faster
Rest :30
1 x 100 Free - Moderate
3 x 100 Faster
1 x 100 Smooth
Rest :30
1 x 100 Free - FAST

10 x 50 Choice
     #1-3 = Kick - Descend 1→3
     #4 = Swim - Easy
     #5-7 = Swim - Descend 1→3
     #8 = Swim - Easy
     #9 = Swim - Sprint
     #10 = Swim - Easy
4 x 50 Drill / Swim by 25
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 50 IMO - Drill / Swim by 25
4 x 50 IMO - Kick
4 x 25 Free - DPS
- - - - -
Repeat 2x
- 4 x 50 Free
- Rest :15
- 4 x 50 Weak Stroke
- Rest :15
- 4 x 50 Best Stroke - Strong
- 1 x 100 Free - DPS

3 x 100 Free - Descend 1→3
2 x 100 Stroke - Not IM
2 x 50 Kick

4 x 50 Choice - w/ Fins
     25 Underwater Kick / 25 Swim Easy
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50

2 x 50 Kick
4 x 50 Free
- - - - -
1 x 200 Free - DPS
4 x 50 Free - @200 Pace
1 x 50 Kick on Back
4 x 50 Non-Free - Smooth
1 x 50 Free - Easy
Rest :30
2 x 100 Free - DPS
4 x 50 Free - @200 Pace -:01
1 x 50 Kick on Back
4 x 50 Non-Free - Smooth
1 x 50 Free - Easy
Rest :30
1 x 100 Free - DPS
4 x 50 Free - @200 Pace -:02
1 x 50 Kick on Back
4 x 50 Non-Free - Smooth
1 x 50 Free - Easy
Rest :30
1 x 200 Free - Best Effort
1 x 200 Easy
- - - - -
Cool Down

300 Swim

2 x 100 Scull / Swim / Drill / Swim by 25
2 x 100 Kick / Swim by 50

2 x 50 Swim - DPS

- - - - -

10 x 100 Free
4 on base time
4 on -:05 sec
2 on -:10 sec 


1 x 200 Free (pull optional) 


2 x 50 Choice

2 x 50 Kick - Choice
1 x 100 Easy



5 x 100 Free

2 on base time
2 on -:05 sec
1 on

 -:10 sec

2 x 100 Kick / Free - DPS

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 Swim - Build to FAST
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 1 x 100 Specialty* - Build
- 1 x 50 Free - Easy
- 4 x 25 Choice - Kick, Variable Sprint
- 1 x 50 Free - Easy
- 4 x 50 Specialty* - Faster
- 1 x 100 Easy
- Rest :30
     *Specialty - Build and Specialty - Faster should be the same stroke

1 x 100 Specialty - Strong, No Free
1 x 100 Easy

Fins
- 4 x 50 Choice - Kick / Swim by 25
- 4 x 50 Free - Smooth
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 50 Free - DPS
- - - - -
3 x 200 Free - Descend 1→3
2 x 50 Free - Build
2 x 50 Free - Faster
Rest 1:00
2 x 200 Free - Negative Split
2 x 50 Free - Build
2 x 50 Free - Faster
1 x 100 Easy

2 x 100 Free - Strong
4 x 50 Free - Good Walls
1 x 100 Easy

6 x 50 Choice - w/ Fins
     #1, 4 = All Kick
     #2, 5 = Kick / Swim by 25
     #3, 6 = All Swim
1 x 200 Easy
- - - - -
Cool Down