300 Swim

1 x 200 IMO - Drill / Swim by 25

4 x 50 Free - Build

4 x 25 Choice - Kick

- - - - -

Repeat 3x

- 1 x 200 IM

- 4 x 50 IMO - FAST / Free - Moderate by 25

- 4 x 25 IMO - Kick, Build

- 1 x 100 Free



1 x 100 Free

2 x 75 Stroke / Free / Stroke by 25

3 x 50 Choice - Build

4 x 25 Variable Sprint



4 x 50 Free - DPS

- - - - -

Cool Down

300 Swim
8 x 50 Free - 6 Underwater Kick
4 x 50 Free - Swim / Kick on Back by 25
1 x 100 Non-Free - Smooth
- - - - -
Repeat 3x
- 4 x 50 Free
     Round 1 - First 25 BLAST
     Round 2 = Middle 25 BLAST
     Round 3 = Last 25 BLAST
- 3 x 100 Free
     Round 1 - Descend 1→3
     Round 2 = Hold Time from #3
     Round 3 = Best Average! - Show your stuff
- 1 x 200 Choice - w/ Choice of Equipment

4 x 50 Choice
- - - - -
Cool Down

300 Swim
2 x 100 Back or Free - 50 Kick / 25 Drill / 25 Swim
2 x 100 Breast or Fly - 50 Kick / 25 Drill / 25 Swim
2 x 50 Free - DPS
- - - - -
8 x 50 25 Stroke - DPS / 25 Free - Smooth
4 x 100 50 Stroke - Strong / 50 Free - Smooth
2 x 200 100 Stroke - Stronger / 100 Free - Smooth

Repeat 2x
- 2 x 100 50 Swim / 50 Kick on Back - FAST
- 6 x 50 Swim
     2 Stroke - FAST
     1 Free - Easy

4 x 50 25 Swim / 25 Kick
1 x 100 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Free - Drill / Swim by 50
2 x 50 Kick - Build
4 x 50 Free - DPS
- - - - -
1 x 100 Free
6 x 50 Free - Just Make the Interval
1 x 200 Free
4 x 50 Free - Faster
1 x 300 Free
2 x 50 Free - Faster
1 x 400 Free
1 x 50 Free - Know Time
1 x 50 Free - Smooth
Rest :30
6 x 50 Free
1 x 100 Free - Strong
4 x 50 Free
1 x 200 Free - Know Time
- - - - -
Cool Down

300 Swim
4 x 50 Choice
     Odds = Kick / Swim
     Evens = Drill / Swim
4 x 50 Free - 25 Drill / 25 Swim
- - - - -
Repeat 3x
- 5 x 50 Free - DPS, Descend, Hold 4 & 5
- 4 x 100 Free - 2nd 50 Faster
- Rest :30
- 1 x 100 Free - Faster, DPS
- 1 x 50 Free - Smooth

1 x 200 Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Choice - Drill / Swim by 25
2 x 50 Kick - Build
4 x 25 Choice
- - - - -
12 x 50 Free - Every 4th = Specialty, FAST
1 x 100 Free - DPS
2 x 50 Kick - Build

9 x 50 Free - Every 3rd = Specialty, FAST
1 x 100 Free - DPS
3 x 50 Kick - Build

6 x 50 Every Other = Specialty, FAST
1 x 100 Free - DPS
4 x 50 Kick - Build
Rest :30
1 x 100 Specialty - FAST
Rest :30
1 x 100 Free - Smooth

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

300 Swim
1 x 200 Scull / Swim / Drill / Swim by 50
1 x 100 Kick / Swim by 25
4 x 50 Free - DPS
- - - - -
3 x 100 Free - 4-6 Kicks off Walls
3 x 100 Free - 4-6 Kicks off Walls

Rest 1:00

3 x 200 Free - Rotate FAST 50
4 x 100 Free - Descend 1→4
2 x 200 Free - DPS, Good Walls
1 x 100 Choice - Easy

4 x 50 Kick / Swim by 25
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Back or Free - 50 Drill / 50 Swim
2 x 100 Fly or Breast - 50 Drill / 50 Swim
2 x 50 Free - DPS
- - - - -
Repeat 3x
- 1 x 100 Free - Moderate
- 2 x 50 Kick - #1 = Build, #2 = FAST
- 3 x 50 Best Stroke - Hold Pace
     Round 1 = Stroke
     Round 2 = Free
     Round 3 = Stroke
- 1 x 100 IM
- 1 x 50 Free - Easy

8 x 25 IMO
     Odds = Kick
     Evens = Swim - Build
2 x 50 Choice - #1 = FAST, #2 = Smooth
1 x 100 Free - Easy
Rest :30
1 x 100 Specialty - For Time

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

300 Swim
4 x 75 Kick / Drill / Swim
4 x 50 Free
- - - - -
1 x 200 Free - Moderate
2 x 100 Kick - Hard
4 x 50 Free - Descend 1→4

1 x 200 Free - Moderate
2 x 100 Free - Strong
4 x 50 Free - Descend, Faster

1 x 200 Free - Moderate
2 x 100 Free - Strong
4 x 50 Kick - Descend 1→4

1 x 200 Kick - Moderate
2 x 100 Free - Hard
4 x 50 Free - Fastest

1 x 100 Smooth
- - - - -
Cool Down

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