300 Swim
3 x 100 Drill / Swim by 25
     Drills: L/R Balance, Single Switch, Triple Switch
4 x 50 Free - 4-6 Kicks off Walls
4 x 50 Kick
- - - - -
1 x 300 Free (pull optional)

4 x 150 Free
     #1, 3 = Build by 50
     #2, 4 = DPS, 4-6 Kicks off each wall
4 x 50 Kick - Build
1 x 100 Free - Easy

3 x 150 Free - Descend 1→3
3 x 50 Free - Faster
1 x 100 Easy

3 x 100 Free - Ascend
1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Kick
4 x 25 Swim - Build to FAST
- - - - -
Repeat 2x
- 4 x 25 Choice - Swim Perfect
- 3 x 50 Kick - Choice, Build
- 5 x 100 All Stroke to All Free
     #1 = 100 Stroke - DPS
     #2 = 75 Stroke / 25 Free
     #3 = 50 Stroke / 50 Free
     #4 = 25 Stroke / 75 Free
     #5 = 100 Free
- Rest :30
1 x 100 Choice - Stroke, Strong

4 x 25 Choice - Build
4 x 50 Free - DPS
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
1 x 100 Kick / Swim by 50
4 x 50 Free - DPS
- - - - -
6 x 100 Free - DPS, 4-6 Kicks Off Walls
Rest :30
3 x 200 Free - Rotate FAST 50
Rest :30
4 x 100 Free - Descend 1→4
1 x 200 Free - Smooth
1 x 100 Choice - Easy

8 x 25
     Odds = Build
     Evens = Sprint
2 x 100 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Kick / Swim / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
4 x 100 Free - Descend 1→4
2 x 50 Kick on Back

1 x 200 Free - Pull
2 x 100 Free - Fast in the Black
2 x 50 Kick on Back

1 x 100 Free - Smooth, DPS
1 x 100 Free - Build
2 x 50 Kick on Back

1 x 200 Free - Pull
1 x 100 Choice - Easy

4 x 50 Choice - Drill / Swim by 25
2 x 50 Free - DPS
1 x 200 Free
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
1 x 200 Kick / Swim by 50
4 x 50 Swim
- - - - -
1 x 400 Free (pull optional)
1 x 100 Free - Feel Strong
1 x 100 Free - Smooth
Rest :30
1 x 300 Free - Build by 100
2 x 100 Free - Fast in the Black
1 x 100 Free - Smooth
Rest :30
1 x 200 Free - Build by 50
3 x 100 Free - Descend 1→3
1 x 100 Free - Smooth
Rest :30
1 x 100 Free - build by 25
4 x 100 Free - FAST, Make Cycle
1 x 100 Free - Smooth
- - - - -
Cool Down