300 Swim
4 x 50 Drill / Swim by 25
4 x 25 Kick - Build
4 x 25 Choice
     Odds = Build
     Evens = Fast / Easy
- - - - -
Repeat 2x
- 3 x 150 Stroke - Descend 1→3
- 1 x 100 Free - Smooth
- 1 x 100 Stroke or IM
- 2 x 50 Stroke - Build
- 1 x 100 Free - Smooth
- 1 x 100 Stroke or IM
- 1 x 50 Stroke - Sprint
- 1 x 100 Free - Smooth

Rest :30
1 x 100 Stroke - FAST (Broken at the 50 for :10 Sec)
1 x 100 Easy

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

300 Swim
1 x 200 Drill / Swim by 502 x 50 Kick
4 x 25 Swim - 4-6 Kicks Off Walls
- - - - -
1 x 400 Free (pull optional)
4 x 100 IM - Rotate 25 FAST
Rest :30

2 x 200 Free - Descend by 50
8 x 50 25 Free / 25 Stroke - Build
Rest :30

4 x 100 Free - Rotate 25 FAST
16 x 25
     Odds = Kick - Build
     Evens = Swim - Smooth, DPS

4 x 50 Free - DPS
1 x 200 Easy
- - - - -
Cool Down