300 Swim
3 x 100 Drill / Swim by 50
     Drills: L/R Balance, 8 Kick Sideline, Underwater Switch, Triple Switch
2 x 100 Drill / Swim by 50
- - - - -
1 x 300 Free - DPS, Smooth
2 x 200 Free - Hold Pace
1 x 200 Free - Faster
3 x 100 Free - Hold Pace
1 x 100 Free - Faster
6 x 50 Free - Smooth
2 x 50 Free - Fastest
1 x 100 Easy

12 x 25 Kick - Choice
     1 Kick - Build → 1 Kick - FAST → 1 Swim - Easy → Easy

1 x 200 Easy
- - - - -
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
4 x 50 Kick
4 x 50 Free - Faster

Rest 1:00

2 x 200 Free - Negative Split
2 x 50 Kick - Faster
2 x 50 Free - Sprint
1 x 100 Easy

Rest 1:00

1 x 200 Free - Strong
4 x 50 Free - DPS, Good Walls
1 x 100 Choice - Easy
- - - - -
Cool Down

300 Swim
2 x 100 Scull / Swim / Drill / Swim
4 x 50 Free - Descend 1→4
- - - - -
1 x 500 Free (pull optional)

5 x 100 Free
     Descend 1→3
     Hold 4 & 5
Rest :30
10 x 50 Free
     4 Moderate
     4 Faster
     2 Fastest

Rest 1:00

1 x 200 Free - Moderate DPS
2 x 100 Free - Faster
2 x 50 Free - Fastest

4 x 50 Drill / Swim
2 x 100 Free - DPS
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
     Drills: L/R Balance, Underwater Switch, Single Switch, Triple Switch
4 x 50 Free - DPS
2 x 50 Kick
- - - - -
1 x 400 Free (pull optional)
3 x 100 Free - Strong
2 x 200 Free (pull optional)
6 x 50
     Odds = Kick
     Evens = Swim
Rest :30
4 x 100 Free - Strong, Hold Time
12 x 25 Variable Sprint x3
     #1-4 = Swim - Free
     #5-8 = Kick on Back
     #9-12 = Swim - Free
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - DPS
4 x 25 Underwater Kick
     Tight streamline as far as possible
- - - - -
1 x 400 Free - Pull
2 x 50 KOB - Build, 4-6 Underwater Kick
1 x 300 Free (pull optional)
2 x 50 Choice - 25 Kick / 25 Swim
1 x 200 Free - DPS
2 x 50 Kick - 4-6 Underwater Kick
2 x 100 Free - Faster
1 x 100 Choice - Easy

With Fins:
- 8 x 25 Free - Breath Control
     4, 3, 2, 1 Breaths x 2
- 4 x 50 25 Scull / 25 Swim
- 1 x 100 Smooth
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
2 x 75 Kick - Build
1 x 50 Free - Smooth

1 x 300 Free - Pull
2 x 75 Dolphin KOB - Build
1 x 50 Free - Smooth

1 x 200 Free - Moderate
2 x 75 Kick - Choice, Build
1 x 50 Free - Smooth

1 x 100 Free - Moderate
2 x 75 Kick - FAST
1 x 50 Free - Smooth

4 x 50 25 Drill / 25 Swim
4 x 25 4-6 UWK then Smooth

1 x 200 Smooth
- - - - -
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
2 x 100 Scull / Swim / Drill / Swim
4 x 50 25 Kick / 25 Swim
2 x 50 Free - DPS, 4-6 Kicks off Walls
- - - - -
1 x 250 Free (pull optional)

5 x 100 Free
     2 on Base
     2 on Base -:05
     1 on Base -:10
1 x 100 Choice - Easy

1 x 250 Free (pull optional)

5 x 100 Free
     2 on Base -:05
     2 on Base -:10
     1 on Base -:15

1 x 100 Choice - Easy

6 x 50
     Odds = Kick - Build
     Evens = Swim - Smooth
4 x 50 Free - 25 Drill / 25 DPS, Smooth
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim
4 x 50 Free
2 x 75 Kick - Right / Back / Left
- - - - -
1 x 200 Free (pull optional)
2 x 150 Free - 3rd 50 Faster
1 x 100 Kick - Choice

1 x 200 Free (pull optional)
2 x 150 Free - Build
1 x 100 Kick - Choice

1 x 200 Free (pull optional)
2 x 100 Free - Strong Effort
1 x 100 Choice - Smooth

3 x 50 Kick - Fast in the Black
4 x 50 Free - Drill / Swim
1 x 200 Free - Smooth
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Free - DPS
- - - - -
1 x 400 Free (pull optional)
4 x 50 Free - DPS
4 x 50 Free - Faster
1 x 100 Easy
Rest :30

1 x 200 Free - DPS
2 x 50 Free - Build
2 x 50 Free - Faster
1 x 100 Easy
Rest :30

1 x 200 Swim - Strong
1 x 100 Easy

6 x 50 Choice
     #1, 4 = All Kick
     #2, 5 = 25 Kick / 25 Swim
     #3, 6 = All Swim
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim
4 x 75 Kick - Right / Back / Left
- - - - -
1 x 200 Free (pull optional)
10 x 50 Free
     Odds = Smooth
     Evens = Moderate - Know Time

2 x 100 Free (pull optional)
10 x 50 Free
     Odds = Smooth
     Evens = Faster - Know Time

1 x 100 Choice - Smooth
10 x 50 Free
     Odds = Smooth
     Evens = Fastest

1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 50 Drill / 25 Swim
4 x 50 25 Kick / 25 Swim
- - - - -
1 x 300 Free - Smooth
2 x 150 Free - 3rd 50 Faster
2 x 50 Kick - Build

1 x 300 Free - DPS
3 x 100 Free - Descend 1→3
2 x 50 Kick - Build

1 x 300 Free - DPS
6 x 50 Free - Faster
1 x 100 Easy

4 x 50 Choice
     Odds = Kick - Choice
     Evens = Swim - Smooth
- - - - -
Cool Down

300 Swim
3 x 100 50 Kick / 25 Drill / 25 Swim
6 x 50 Free - Descend 1→3, 4→6
4 x 25 FAST / Easy
- - - - -
8 x 50 Free @200 Pace
     Target Time: 3rd 50 of a 200
3 x 100 Free - DPS
Rest 1:00
8 x 50
     Odds = FAST Flutter Kick
     Evens = Swim - Smooth
3 x 100 Free - DPS, 4-6 Underwater Kicks
Rest 1:00
8 x 50 Free - Breath Control
     By 50: 4 breaths, 3 breaths, 2 breaths, 1 breath - 2x

1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
4 x 75 Free - Descend 1→4
Rest :20
1 x 200 Free - Pull
4 x 75 Free - Fast in the Black
Rest :20
2 x 100 Kick - Build
4 x 75 Free - DPS
Rest :20
1 x 200 Free - Good Walls, 4-6 Kicks
1 x 100 Free - Easy

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

300 Swim
3 x 100 50 Drill / 50 Swim
     Drills: L/R Balance, 8 Kick Sideline, Bow & Arrow, Triple Switch
4 x 50 25 Swim / 25 Kick
- - - - -
1 x 300 Free - DPS, Smooth
2 x 200 Free - Hold Pace
Rest :15
1 x 200 Free - Faster
3 x 100 Free - Hold Pace
Rest :15
1 x 100 Free - Faster
6 x 50 Free - Smooth
Rest :15
2 x 50 Free - Fastest
1 x 100 Easy

12 x 25 Kick - Choice
     1 Kick - Build
     1 Kick - FAST
     1 Swim - Easy x4

4 x 50 Drill / Swim
- - - - -
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
6 x 50 Drill
     2 L/R Balance
     2 Single Switch
     2 Triple Switch
4 x 50 Free - DPS
- - - - -
3 x 200 Free - 3rd 50 Faster
1 x 100 Free - Build
2 x 50 Flutter Kick on Back
2 x 50 Free - Strong
1 x 100 Easy

2 x 200 Free - 3rd 50 Faster
2 x 100 Free - Build
2 x 50 Choice - Kick on Back
2 x 50 Free - Strong
1 x 100 Easy
Rest :30
1 x 200 Free - Strong

4 x 50 Drill / Swim by 25
- - - - -
Cool Down

300 Swim
2 x 100 Scull / Swim / Kick / Swim by 25
2 x 100 50 Drill / 50 Swim
2 x 50 Swim - DPS
- - - - -
1 x 300 Free - Descend by 100
3 x 100 Free - Strong
6 x 50 Kick - Descend 1→3, 4→6

1 x 300 Free - Good Walls
3 x 100 Kick - Strong
6 x 50 Free - Descend 1→3, 4→6

1 x 200 Free - Strong
1 x 100 Smooth

2 x 100 Kick / Swim
- - - - -
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
1 x 200 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 200 Free - Pull
4 x 75 50 Drill / 25 2 Breath Max
4 x 25 Kick on Back - 4-6 Kicks off Wall
1 x 100 Choice - Smooth

1 x 200 Free - DPS
4 x 75 50 Kick / 25 Swim
4 x 25 Free - 3 / 2 / 1 / 2 Breaths by 25
1 x 100 Choice - Smooth

Fins:
- 2 x 100 Free - Good Walls
- 4 x 50 Swim - Descend, Stroke Count
- 4 x 25 Drill
- - - - -
Cool Down