300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Free - DPS, 6 Kicks off Walls
- - - - -
1 x 25
1 x 50
1 x 75
1 x 100
Rest :10
2 x 25
2 x 50
2 x 75
2 x 100
Rest :20
3 x 25
3 x 50
3 x 75
3 x 100
Rest :30
4 x 25
4 x 50
4 x 75
4 x 100
- - - - -
Cool Down

300 Swim
8 x 25 Free - 3 / 2 / 3 / 1 Breaths per 25
6 x 50 Choice - Descend 1→3, 4→6
4 x 25 Choice - Variable Sprint
- - - - -
10 x 25 Choice - 2 Blast→1 Smooth
1 x 150 Free - Smooth

10 x 25 Kick - 2 Blast→1 Smooth
1 x 150 Free - Smooth

10 x 25 Choice - 3 Blast→1 Smooth
1 x 150 Free - Smooth

10 x 25 Kick - 3 Blast→1 Smooth
1 x 150 Free - Smooth

10 x 25 Choice - 4 Blast→1 Smooth
1 x 150 Free - Smooth
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - Variable Sprint
4 x 50 Swim - Choice, Sprint the Black
- - - - -
Repeat 2x
- 3 x 25 Swim - Descend 1→3
- Rest :30
- 1 x 100 FAST
- 1 x 125 Easy
- 3 x 25 Kick - Descend 1→3
- Rest :30
- 1 x 75 FAST
- 1 x 100 Easy
- 3 x 25 Choice - Build
- Rest :30
- 1 x 50 FAST
- 1 x 75 Easy
- 3 x 25 Sprint
- Rest :30
- 1 x 50 Easy

6 x 50
     Odds = Swim - DPS
     Evens = Kick - Build
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim / Kick / Swim by 25
4 x 50 Free - Build
- - - - -
4 x 100 Free - Rotate FAST 25
2 x 50 Kick - Build
2 x 25 Choice - FAST
1 x 50 Easy

2 x 100 Free - 3rd 25 Faster
2 x 50 Kick - Build
4 x 25 Choice - FAST
1 x 50 Easy

1 x 100 Free - Last 25 Faster
2 x 50 Kick - Build
6 x 25 Choice - FAST
1 x 50 Easy

4 x 50 Choice - 25 Kick / 25 Swim
8 x 25 Free
     Odds = Build
     Evens = DPS
2 x 50 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
2 x 50 Choice - Build
4 x 25 Variable Sprint
- - - - -
1 x 100 Swim - Smooth, DPS
1 x 100 Free - FAST
2 x 100 Swim - Smooth

1 x 75 Choice - FAST
1 x 25 Choice - FAST
2 x 100 Swim - Smooth

2 x 50 Choice - FAST
2 x 100 Swim - Smooth

4 x 25 Choice - Sprint
2 x 100 Swim - Smooth

6 x 50
     Odds = Kick - Build
     Evens = Swim - Smooth
 6 x 50 Swim - Descend 1→3, 4→6
4 x 25 Swim - Choice, DPS
- - - - -
Cool Down

300 Swim
2 x 100 Kick / Swim
4 x 50 Drill / Swim
8 x 25 Choice
     Odds = DPS
     Evens = Build
- - - - -
4 x 100 Free - Rotate a FAST 25

8 x 50 Free - Speed Play
     #1, 5 = Build
     #2, 6 = Fast Breakout & Finish
     #3, 7 = FAST
     #4, 8 = 25 Fast / 25 Easy

16 x 25 Choice
     1 FAST → 1 Easy
     2 FAST → 2 Easy
     3 FAST → 1 Easy
     2 FAST → 2 Easy
     1 FAST → 1 Easy
1 x 75 Easy
1 x 50 Choice - Off Blocks
1 x 50 Easy
1 x 50 Choice - Off Blocks

3 x 75 Free - Kick / Drill / Swim

Cool Down

300 Swim
3 x 100 25 Drill / 50 Swim / 25 Kick
4 x 50 Free - Descend 1→4
4 x 25 Choice - Variable Sprint
- - - - -
1 x 25 Sprint
1 x 75 Moderate
1 x 75 Kick - Sprint
1 x 25 Easy

2 x 25 Sprint
1 x 50 Moderate
1 x 50 Kick - Sprint
1 x 50 Easy

3 x 25 Sprint
1 x 25 Moderate
1 x 25 Kick - Sprint
1 x 75 Easy

4 x 25 Sprint
1 x 100 Easy

Repeat 2x
- 2 x 100 Free - Moderate
- 4 x 50 Free - Faster
- 4 x 25 Sprint - Choice
- 1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - DPS
4 x 25 Choice - Variable Sprint
- - - - -
Repeat 2x
- 2 x 100 Free - 3rd 25 Faster
- 4 x 50 Speed Play
     #1 = Build
     #2 = Fast Breakout & Finish
     #3 = All FAST
     #4 = 25 Fast / 25 Easy
- 8 x 25 Swim - Free
     Odds = FAST
     Evens = DPS
- Rest :30
- 2 x 100 Free - Build, Good Walls
- 2 x 50 Kick - Fast in the Black
- 2 x 50 Choice - Build
- 4 x 25 Swim - Choice
     Odds = FAST
     Evens = Easy

1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim
2 x 50 Kick on Back
3 x 50 Free - Descend 1→3
- - - - -
Repeat 3x
- 3 x 100 Free
- 1 x 75 Choice - Smooth
- Rest :30
- 1 x 175 Free - Faster than 200 Time
- 2 x 50 Choice - Smooth

4 x 25 Swim - DPS
4 x 25 Underwater Kick
1 x 200 Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim / Kick / Swim
8 x 50 Free
     Odds = Drill - Left Balance / Right Balance / Single Switch / Triple Switch
     Evens = Swim
- - - - -
3 x 100 Free - Descend 1→3
Rest :30
1 x 50 FAST
1 x 50 Easy

2 x 100 Free - Sprint the Black
Rest :30
3 x 50 Descend 1→3
1 x 50 Easy

1 x 100 Swim - Build
Rest :30
5 x 50 Descend 1→3, Hold 4&5
1 x 50 Easy
Rest :30

1 x 100 Free - FAST

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

300 Swim
8 x 25 Free - Breath 3 / 2 / 3 / 1 by 25
6 x 50 Choice - Descend 1→3, 4→6
4 x 25 Choice - Variable Sprint
- - - - -
10 x 25 Free - 2 Blast / 1 Smooth
1 x 150 Free - Smooth

10 x 25 Choice - 2 Black / 1 Smooth
1 x 150 Free - Smooth

5 x 50 Free - Descend 1→3, Hold 4&5
1 x 50 Free - Smooth

5 x 50 Choice - Kick, Odds = FAST
1 x 50 Free - Smooth
Rest :30
Show Stopping Number - All Same Stroke
- 1 x 25 Choice - Sprint
- 1 x 50 Choice - Sprint
- 1 x 25 Choice - Sprint

4 x 50 Free - Ascend 1→4
1 x 200 Free - Smooth
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Swim - Choice, Sprint the Black
8 x 25 Free - Variable Sprint
- - - - -
Repeat 2x

- 4 x 25 Free - DPS, Count Stroke
- 3 x 25 Free - DPS, Faster
- 2 x 25 Specialty Stroke - DPS
- 1 x 25 Choice
- Rest 2:00

Test Set
- 6 x 50 Specialty Stroke
     All Same Stroke
     2nd 50 of 100 pace, try to hold same time or faster for all 6
- - - - -
Cool Down

300 Swim
8 x 25 Reverse IMO x 2
4 x 50 Free - 25 Free / 25 IMO
- - - - -
1 x 100 Free - 3rd 25 Fastest
4 x 75 Free - Faster than best 100
1 x 100 Kick
Rest :30
1 x 100 Free - 3rd 25 Fastest
4 x 50 Free - 2nd 50 of 100
2 x 50 Kick
Rest :30
1 x 100 Free - 3rd 25 Fastest

4 x 25 Choice - Sprint
1 x 100 Kick
Rest :30
1 x 100 Free - 3rd 25 Fastest
4 x 25 Choice - All Out Sprint
1 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick
4 x 25 Free - Variable Sprint
- - - - -
Repeat 3x
3 x 100 Free - Descend 1→3
4 x 50 Free - DPS
6 x 25 Choice
     Round 1 = Build
     Round 2 = Odds = FAST, Evens = Easy
     Round 3 = FAST
1 x 100 Easy
     Skip on round 3

1 x 50 Choice - Off Blocks, For Time
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - DPS, 4-6 Kicks off each wall
2 x 50 Kick
- - - - -
Repeat 2x
- 2 x 50 Free - Smooth, DPS
- 1 x 100 Free - Strong
- 4 x 25 Free - FAST
- 1 x 50 Easy
- 2 x 50 Stoke - Smooth, DPS
- 1 x 100 IM or Stroke - Strong
- 4 x 25 Stroke - FAST
- 1 x 50 Easy

Repeat 4x (fins optional)
- 1 x 25 Kick - Sprint
- 1 x 25 Swim - Easy
- 1 x 25 Choice Sprint
- 1 x 25 Swim - Easy

Cool Down

300 Swim
8 x 25 Choice - 6 Fly kick off each wall
4 x 50 Swim - Free / IMO by 25
4 x 25 Free - Variable Sprint
- - - - -
1 x 200 Free
1 x 100 Non-Free
2 x 100 Choice - Fast
Rest :30
2 x 100 Free
1 x 100 Non-Free
4 x 50 Choice - Faster
Rest:30
4 x 50 Free
1 x 100 Non-Free
8 x 25 Choice - Fastest
1 x 50 Easy

Show Stopping Number
1 x 100 Choice - Know Time

4 x 50 Free - Ascend 1→4
1 x 200 Free
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - DPS
4 x 25 Choice - Variable Sprint
- - - - -
Repeat 2x
- 2 x 100 Free - 3rd  25 Faster
- 4 x 50 Speed Play
     Build
     Fast Breakout & Finish
     Fast
     25 Fast-25 Easy
- 8 x 25 Free
     Odd Fast
     Even DPS
- Rest :30
- 2 x 100 Free  -Build, Good Walls
- 2 x 50 Kick - Fast in Black
- 2 x 50 Choice - Build
- 4 x 25 Swim - Choice
     Odd Fast
     Even Easy

200 Easy
- - - - -
Cool Down

300 Swim

4 x 50 Drill / Swim by 25

4 x 25 Kick - Fast

4 x 25 Swim - Build

- - - - -

1 x 100 Free - Build, DPS

3 x 50 Free - Fast in the Black

1 x 100 Easy

3 x 50 Free - FAST

1 x 100 Easy



Repeat 3x

- 1 x 100 Free - Build

- 4 x 25 Stroke - FAST

- 1 x 100 Easy

- 4 x 25 Choice - Build

- 1 x 100 Easy



4 x 50 Drill / Swim - Smooth

- - - - -

Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - Variable Sprint
4 x 50 Swim - Choice, Sprint the Black
- - - - -
Repeat 2x
- *3 x 25 Swim - Descend 1→3*
- *Rest :30*
- *1 x 100 FAST*
- *1 x 125 Easy*
- 3 x 25 Kick - Descend 1→3
- Rest :30
- 1 x 75 FAST
- 1 x 100 Easy
- 3 x 25 Choice - Build
- Rest :30
- 1 x 50 FAST
- 1 x 75 Easy
- 3 x 25 Sprint
- Rest :30
- 1 x 25 FAST
- 1 x 50 Easy
     *Column 2 - skip the asterisk (*) sets on round 2*

6 x 50 Sprint the Black - Work the Walls
     Odds = Swim
     Evens = Kick
- - - - -
Cool Down

300 Swim
2 x 100 Swim / Kick by 50
4 x 50 Drill / Swim by 25
8 x 25 Variable Sprint
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 2 x 50 Choice - Kick
- 2 x 50 Free - Build
- 4 x 25 Free - Variable Sprint
- 4 x 25 Choice - Sprint
- 1 x 100 Swim - Easy

4 x 50 Free - Ascend w/ 4-6 Kick off walls
8 x 25
     Odds = Swim - Easy
     Evens = Kick
1 x 200 Easy
- - - - -
Cool Down