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 200 Easy
- Rest :30

1 x 100 Specialty - Strong, NO Free!
1 x 100 Easy

Fins
- 4 x 50 Choice - Kick / Swim
- 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 = Kick
     #2 = Kick / Swim
     #3 = Swim
1 x 200 Easy
- - - - -
Cool Down