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