300 Swim
3 x 100 Choice - Stroke, 50 Drill / 50 Swim
4 x 50 Free - DPS
- - - - -
1 x 75 Specialty - Strong
1 x 50 Free
2 x 75 Specialty - Build
1 x 50 Free
3 x 75 Specialty - Build
1 x 50 Free
4 x 75 Free - #2&4 = FAST
1 x 50 Free - Easy
1 x 200 100 Stroke - Strong / 100 Free - Smooth

1 x 50 Specialty - Strong
1 x 50 Free
2 x 50 Specialty - Build
1 x 50 Free
3 x 50 Specialty - Build
1 x 50 Free
4 x 50 Free - FAST
1 x 50 Free - Easy
Rest :30
1 x 200 Choice - Strong

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

300 Swim
1 x 200 Drill / Swim by 50
4 x 75 Choice - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 500 Free (pull optional)

2 x 250 Free - 4 to 6 Kicks Off Walls

5 x 100 Free
     2 on
     2 on
     1 on

3 x 50 Free - Descend 1→3
Rest :30

3 x 100 Swim - Smooth
2 x 50 Kick
1 x 200
- - - - -
Cool Down