300 Swim
3 x 100 Drill / Swim / Kick / Swim by 25
8 x 50 Free
     Odds = Drill - L/R Balance, Single Switch, Triple Switch
     Evens = Swim
- - - - -
3 x 100 Free - Descend 1→3
Rest :30
1 x 50 Swim - FAST
1 x 50 Easy

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

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

1 x 100 Free - FAST*
     Just Make The Interval!!!
6 x 50 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 Choice - Kick / Drill / Swim by 25
4 x 25 Choice - Variable Sprint
2 x 50 Free - DPS
- - - - -
20 x 25 Specialty
     5 FAST → 1 Easy
     4 FAST → 1 Easy
     3 FAST → 1 Easy
     2 FAST → 1 Easy
     1 FAST → 1 Easy
2 x 50 Free - Smooth
2 x 100 Free - DPS
2 x 50 Specialty - Long
2 x 100 Free - DPS
2 x 50 Specialty - Build
1 x 100 Free - Smooth
Rest :30
1 x 50 Specialty - FAST
1 x 100 Easy

Repeat 2x - w/ Fins
- 2 x 50 Flutter Kick - Build
- 6 x 25 UW Kick as far as possible
- 1 x 50 Choice Kick - Build
- 4 x 25 Free - 1 Breath
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim
4 x 25 Kick - FAST
4 x 25 Swim - Build
- - - - -
Repeat 2x
- 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

- 1 x 100 Free - Build, DPS
- 4 x 50 Stroke - Build, DPS
- 1 x 100 Easy
- 4 x 25 Stroke - FAST
- 1 x 100 Easy

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

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick - Build
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: All FAST
- 1 x 100 Easy
     Skip on Round 3

3 x 50 Free - DPS, Smooth
- - - - -
Cool Down

300 Swim
3 x 100 50 Free / 50 IMO
4 x 50 Free
- - - - -
Repeat 2x
     Round 1 = All Free
     Round 2 = Choice
- 8 x 25 Swim
     Odds = BLAST First 12.5, Break Outs
     Evens = BLAST Last 12.5, Tigershark Finish!
- Rest :15
- 1 x 75 Swim - BLAST
- 1 x 25 Free - Smooth
- Rest :30
- 6 x 25 Swim
     Odds = BLAST Break Outs
     Evens = BLAST Tigershark Finish!
- Rest :15
- 1 x 50 Swim - BLAST
- 1 x 25 Free - Smooth
- Rest :30
- 4 x 25 Swim
     Odds = BLAST Break Outs
     Evens = BLAST Tigershark Finish!
- Rest :15
- 1 x 25 Swim - BLAST
- 1 x 25 Free - Smooth
-  Rest :30

4-8 x 25sec Choice - “Hangs” with Coach
- - - - -
Cool Down

300 Swim
8 x 50 Free - 6 Underwater Kicks
4 x 50 Free - 25 Swim / 25 Kick on Back
1 x 100 Non-Free - Smooth
- - - - -
Repeat 3x
- 4 x 50 Free
     Round 1 = Fist 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
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 Choice - Sprint
- 1 x 100 Easy
- - - - -
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

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

300 Swim
3 x 100 Drill / Swim by 50
     Drills: L/R Balance, Single Switch, Triple Switch
4 x 50 Free - Smooth, DPS
- - - - -
Repeat 2x
- 2 x 100 Free - FAST
- 1 x 100 Easy

Rest :30
4 x 50 Kick on Back

Repeat 3x
- 2 x 50 Free - FAST
- 1 x 100 Easy

1 x 50 Choice - Easy

1 x 50 Choice - Dive Sprint

4 x 50 Drill / Swim
2 x 100 Choice - Kick / Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
8 x 50 Free - 6 Underwater Kicks
4 x 50 Free - 25 Swim / 25 Kick on Back
1 x 100 Non-Free - Smooth
- - - - -
Repeat 2x
- 2 x 50 Free - Build to TSF
- 2 x 50 Non-Free - Build to TSF
- 1 x 100 Free - 37.5 Build → 12.5 FAST
- 1 x 100 Free - Smooth
- 4 x 50 Choice - ALL OUT Sprint
- 1 x 100 Free - Smooth
     TSF = Tigershark Finish!
- - - - -
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
6 x 50 Swim - Descend 1→3, 4→6
1 x 200 Kick Around the World (Back, R Side, Belly, L Side)
- - - - -
8 x 50 Choice
     1 Build → 2 FAST → 1 Free - Smooth
5 x 100 Free
Rest :30
8 x 25 Stroke
     Odds = 15m BLAST
     Evens = Build to TSF
Rest :30
6 x 50 Choice
     2 FAST → 1 Free - Smooth
4 x 150 Free
Rest :30
8 x 25 Stroke - All BLAST

2 x 100 Free / Back by 50
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
2 x 100 Kick / Swim by 50
4 x 50 Choice - Build
- - - - -
12 x 50 Free - Every 3rd FAST
1 x 100 Easy

6 x 50
     Odds = Free - Build
     Evens = Stroke - Fast / Easy by 25
1 x 100 Easy

4 x 50 Choice - Descend 1→4
1 x 100 Free - Easy

6 x 50 Sub Kick / Super Stroke
     8 Kicks → 2 FAST Strokes
     6 Kicks → 3 FAST Strokes
     4 Kicks → 4 FAST Strokes

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

300 Swim
2 x 100 Drill / Swim by 50 - L/R Balance
2 x 50 Kick - Build
4 x 50 Swim - Choice, DPS
- - - - -
2 x 100 Free - Build

10 x 50 Free - Swim
     3 Moderate → 1 FAST
     2 Moderate → 1 FAST
     1 Moderate → 1 FAST
     1 Easy

2 x 100 Free - Good Walls

6 x 50 Choice - Swim
     1 Non-Free - FAST → 1 Free - Easy

Repeat 2x - w/ Fins
- 1 x 50 Free - 6 Kicks off Wall
- 1 x 50 Kick - Sprint
- 1 x 50 Smooth
- 1 x 50 Swim - Choice, FAST
- 1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Choice
     Odds = Drill / Swim by 25
     Evens = Kick / Swim by 25
4 x 50 Free - Variable Sprint
- - - - -
3 x 100 Free - Descend 1→3
3 x 50 Choice - Build
Rest :30
1 x 50 Choice - Swim, FAST

Repeat 2x
- 3 x 50 Choice - Descend 1→3
- Rest :30
- 1 x 50 Choice - Kick, FAST
- 1 x 100 Easy

2 x 100 Choice - Sprint the Black
2 x 50 Choice - Kick
1 x 100 Easy

2 x 100 Free - DPS
2 x 50 Kick - Easy
- - - - -
Cool Down

300 Swim
3 x 100 Scull / Swim / Drill / Swim by 25
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
8 x 50
     Odds = Build
     Evens = Choice - Easy
1 x 100 Choice - Easy

6 x 50 Free - 200 Pace
1 x 100 Choice - Easy

4 x 50 Free - Faster than above
1 x 100 Choice - Easy

2 x 50 Free - Sprint w/ Fins
1 x 100 Easy

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

300 Swim
2 x 100 Drill / Swim by 50
2 x 100 Kick / Swim by 50
2 x 50 Choice - Build
- - - - -
12 x 50 Free - Every 3rd FAST
1 x 100 Choice - Easy

6 x 50 Odds = Free - Build
     Evens = Stroke - Fast / Easy by 25
1 x 100 Choice - Easy

4 x 50 Choice - Descend 1→4
1 x 100 Free - Easy

6 x 50 Sub Kick / Super Stroke
     8 Kicks → 2 FAST Strokes
     6 Kicks → 3 FAST Strokes
     4 Kicks → 4 FAST Strokes

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

300 Swim
6 x 50 Swim - Descend 1→3, 4→6
1 x 200 Kick around the World - Back / Right Side / Belly / Left Side
- - - - -
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 Odds = FAST
1 x 50 Easy

1 x 100 Free - Build
Rest :30
5 x 50 Odds = FAST
1 x 50 Easy

4 x 50 Free - 200 Simulation

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

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick on Back
4 x 50 Free - DPS
- - - - -
1 x 100 Free - DPS
4 x 50 Choice - Build
1 x 50 Kick - Build
1 x 50 Free - DPS, Smooth

1 x 100 Free - Moderate
3 x 50 Choice - Fast in the Black
2 x 50 Kick - Build
1 x 50 Free - DPS, Smooth

1 x 100 Free - Faster
2 x 50 Choice - Faster
3 x 50 Kick - Build
1 x 50 Free - DPS, Smooth

1 x 100 Free - Smooth
1 x 50 Choice - Sprint
1 x 50 Free - Easy
3 x 100 Drill / Swim by 50
- - - - -
Cool Down

300 Swim
1 x 100 Kick
4 x 50 Drill / Swim by 25
4 x 50 Swim, DPS
- - - - -
4 x 100 Free - Rotate FAST 25
2 x 50 Choice - Sprint
1 x 100 Easy

3 x 100 Swim - Descend 1→3
4 x 50 Choice - Build
1 x 100 Easy

4 x 50 Kick - Variable Sprint
     #1 = 25 FAST / 25 Easy
     #2 = 25 Easy / 25 FAST
     #3 = All Fast
     #4 = All Easy
Rest :30

4 x 50 Free - Ascend
     Fast to Easy
4 x 50 Drill / Swim
- - - - -
Cool Down