300 Swim
4 x 75 Kick / Drill / Swim
4 x 50 Free - DPS
8 x 25 Variable Sprint x2
- - - - -
Repeat 2x
- 1 x 75 Free - Build
- 3 x 25 Non-Free - Build
- 1 x 100 Free - Strong
- 3 x 50 Choice - DPS
- 1 x 100 Kick

Repeat 2x - Round 2 w/ Fins
- 4 x 50 Choice - Build
- 4 x 25 Kick - Build
- 4 x 25 Choice - Sprint
- 2 x 25 Kick - Sprint
- 1 x 50 Easy

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

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
4 x 50 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
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 - Sprint

10 x 50 Choice
     #1-3 = Kick - Descend
     #4 = Swim - Easy
     #5-7 = Swim - Descend
     #8 = Swim - Easy
     #9 = Swim - Sprint
     #10 = Swim - Easy
4 x 50 Drill / Swim
1 x 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 - Strong

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

300 Swim
6 x 50 Swim - Descend 1→3, 4→6
1 x 200 Kick Around the World (Back, R Side, Belly, L Side)
- - - - -
8 x 50 Choice
     1 Build → 2 FAST → 1 Free - Smooth
5 x 100 Free
Rest :30
8 x 25 Stroke
     Odds = 15m BLAST
     Evens = Build to TSF
Rest :30
6 x 50 Choice
     2 FAST → 1 Free - Smooth
4 x 150 Free
Rest :30
8 x 25 Stroke - All BLAST

2 x 100 Free / Back by 50
- - - - -
Cool Down

300 Swim
4 x 75 Choice - Swim / Kick on Back / Swim
4 x 50 Free - Swim / Kick on Back by 25
- - - - -
Repeat 2x
- 4 x 125 Free - 100 Smooth / 25 Strong
- 4 x 100 Free - 50 Smooth / 50 Stronger
- 4 x 50 Free - Strong
- 4 x 25 Free - Stronger
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
2 x 50 Free - DPS
- - - - -
Repeat 2x
- 1 x 200 Free (pull optional)
- 4 x 100 Free - Rotate FAST 25
- 4 x 25 Kick - FAST
- 3 x 50 Free - Descend 1→3, #3 = FAST
- 1 x 50 Free - Easy

9 x 50 Free - 2 FAST / 1 Easy
     Good Turns, 4-6 Kicks off wall

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

300 Swim
4 x 75 IMO - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
Repeat 3x
- 1 x 100 Choice - Stroke, DPS
- 2 x 100 Stroke / Free by 50
- 4 x 50 Free - Descend 1→4
- 4 x 25 Choice - Stroke, FAST
- Rest 1:00

12 x 50 w/ Fins
     #1, 5, 9 = Kick - Underwater, Tight Streamline
     #2, 6, 10 = Choice - Kick / Swim
     #3, 7, 11 = Swim - FAST
     #4, 8, 12 = Swim - Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Free / Kick by 25
- - - - -
1 x 400 Free (pull optional)
2 x 100 Free - Moderate
1 x 100 Kick - Build
1 x 100 Choice - Easy
Rest 1:00
2 x 200 Free (pull optional)
4 x 50 Free - Descend 1→4
2 x 50 Kick - Faster
1 x 100 Choice - Easy

2 x 50 Free - #2 Faster
1 x 100 Easy

9 x 50 Choice
     #1 = Kick - Build
     #2 = Kick / Swim
     #3 = Swim - Easy
1 x 150 Easy
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim
4 x 50 Free - DPS
- - - - -
1 x 300 Free - Pull
1 x 300 Free - Swim
1 x 300 Kick - Moderate
1 x 50 Choice - Smooth

1 x 200 Free - Pull
1 x 200 Free - Build
1 x 200 Kick - Build
1 x 50 Choice - Smooth

1 x 100 Free - DPS
1 x 100 Free - Build
1 x 100 Kick - Strong
1 x 100 Easy

4 x 50 Drill / Swim
1 x 200 Smooth
- - - - -
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
- 2 x 50 Choice - Build
- 4 x 25 Swim - Choice
     Odds = FAST
     Evens = Smooth

1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Choice - DPS
3 x 100 IMO - Kick / Swim / Drill / Swim by 25
2 x 50 Free - DPS
- - - - -
1 x 200 IM or Stroke - Moderate
1 x 100 Free - DPS
4 x 25 Kick - Fast Legs
8 x 50 IMO by 2
     Odds = DPS
     Evens = Swim - Build
1 x 100 Free - Smooth
Rest :30
1 x 200 IM or Stroke - Faster
1 x 100 Free - DPS
4 x 50 Kick - Fast Legs
12 x 25 IMO by 3 (3 Fly, 3 Back, …) - Descend 1→3 Each Stroke
1 x 100 Free - Smooth

2 x 100 50 Free / 50 Kick - Light
4 x 25 Choice - DPS
1 x 200 Easy
- - - - -
Cool Down

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
1 x 200 Free - Pull
4 x 75 Free - Fast in the Black
2 x 100 Free - DPS
4 x 75 Kick - Build
Rest :30
1 x 200 Free - Strong
1 x 100 Free - Easy

2 x 50 Choice - Drill / Swim
2 x 50 Free - DPS
1 x 200 Free
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim
4 x 50 Free - DPS
8 x 25 Variable Sprint x2
- - - - -
Repeat 2x
- 1 x 75 Free - Build
- 3 x 25 Non-Free - Build
- 1 x 100 Free - Strong
- 3 x 50 Choice - DPS
- 1 x 100 Kick

Repeat 2x - Round 2 w/ Fins
- 4 x 50 Choice - Build
- 4 x 25 Kick - Build
- 4 x 25 Choice - Sprint
- 2 x 25 Kick - Sprint
- 1 x 50 Easy

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

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
- - - - -
1 x 400 Free - Good Walls!
     4-6 Kicks Off Walls!
4 x 100 Free - Negative Split
Rest :30
2 x 200 Free (pull optional)
Rest :30
8 x 50 Free
1 x 400 Free - Good Walls!
     4-6 Kicks Off Walls!

4 x 50 Kick - Build, Descend
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick
4 x 50 Free - Build
- - - - -
1 x 200 Free - DPS
1 x 100 Free - Moderate
2 x 50 Free - FAST
1 x 100 Easy

2 x 100 Free - DPS
1 x 100 Free - Strong
4 x 50 Free - FAST
1 x 100 Easy

4 x 50 Free - DPS
1 x 100 Free - Stronger
6 x 50 Free - FAST
1 x 100 Easy

2 x 25 8 UWK then Swim w/ 3 Breaths
2 x 25 6 UWK then Swim w/ 2 Breaths
2 x 25 4 UWK then Swim w/ 1 Breath
2 x 25 Kick on Back
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
- - - - -
Repeat 2x
- 1 x 200 Free - DPS
- 4 x 100 Free - Rotate FAST 25
- 2 x 50 Kick - 25 FAST / 25 Easy
- 4 x 50 Free - Build
- 1 x 50 Free - Easy

9 x 50 Free
     2 Strong, DPS
     1 Easy
1 x 150 Kick / Drill / Swim by 50
- - - - -
Cool Down

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)
     100 Moderate / 50 Faster x4
2 x 100 50 Stroke - Strong / 50 Free - DPS
Rest :30

1 x 400 Free (pull optional)
     150 Moderate / 50 Faster x2
4 x 100 50 Stroke - Build / 50 Free - Build
Rest :30

1 x 200 Free - DPS
6 x 100 50 Stroke - DPS / 50 Free - Strong
Rest :30

4 x 50 Free / Kick on Back by 25
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
2 x 75 Choice - Kick, Build
1 x 200 Free - Pull
2 x 75 Choice - Kick, Fast in the Black
2 x 100 Free - Strong
2 x 75 Kick on Back - Build
1 x 200 Free - Pull
2 x 75 Kick on Back - Fast in the Black
1 x 400 Free - Pull

2 x 100 Balance Drill / Swim by 50
4 x 25 Swim - DPS
1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Choice - Scull / Swim
4 x 75 IMO - Kick / Drill / Swim
4 x 50 Free - DPS
- - - - -
4 x 125 IM - Rotate 50 Stroke

2 x 100 Kick - Choice
8 x 25 Choice
     Odds = Build
     Evens = FAST

Rest 1:00

4 x 125 IM - Rotate 50 Kick

2 x 100 Free - FAST Legs!
8 x 25 Kick - Variable Sprint x2

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