300 Swim
2 x 100 Kick / Swim by 50
6 x 50 Choice
     Odds = Drill
     Evens = Swim
- - - - -
3 x 100 Free - Descend
2 x 50 Specialty - No Free
1 x 100 Easy

2 x 100 Free - Build
4 x 50 Specialty - Build, No Free
1 x 100 Easy

1 x 100 Free - Strong
6 x 50 Specialty - Descend 1→3, 4→6
1 x 100 Easy

1 x 100 Specialty - Strong

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

300 Swim
1 x 300 IMO - Drill / Swim
4 x 50 Kick - Build
- - - - -
4 x 50 Free - DPS
Rest :15
1 x 100 Easy
4 x 50 Stroke / Free
Rest :15
1 x 100 Easy
4 x 50 Choice - Stroke, Build
Rest :15
1 x 100 Free - Easy

1 x 100 Choice - Stroke

Repeat 2x - w/ Fins
- 2 x 50 Choice - Fast / Easy by 25
- 4 x 50 Kick / Swim by 25
- 4 x 50 Free - Ascend

4 x 50 Smooth, DPS
- - - - -
Cool Down

300 Swim
2 x 100 Back or Free - Drill / Swim by 50
2 x 100 Breast or Fly - Drill / Swim by 50
1 x 100 IM - Kick
2 x 50 Free - DPS
- - - - -
4 x 100 Free - DPS
Rest :30
4 x 50 IMO - 25 Stroke / 25 Kick
4 x 50 IMO - 25 Stroke / 25 Free
4 x 100 IMO - 50 Stroke / 50 Free
Rest :30
1 x 200 IM or IM Combo
1 x 100 Free - DPS

4 x 50 Kick on Back - w/ Fins
4 x 50 Swim - Free, DPS

1 x 200 Easy
- - - - -
Cool Down

300 Swim
6 x 50 IMO - Drill / Swim by 25, No Free
     Drills: Fly - Body Dolphin with scull (press chest down)
     Back - Triple Switch (balance drill / 3 strokes / balance drill)
     Breast - 1 Pull → 2 Kicks (keep hips up)
4 x 50 Free - Descend 1→4
- - - - -
Repeat 2x
- 2 x 50 Free - Build
- 2 x 50 Stroke - Build or Stroke / Free by 25
- 2 x 50 Free - Fast in the Black
- 2 x 50 Kick - Choice
- 1 x 100 Easy

3 x 100 Stroke* / Free by 50
2 x 100 Stroke* / Free by 50
1 x 100 Stroke* / Free by 50
     Same stroke within a set, but change stroke each set
1 x 100 Easy
Rest :30

1 x 100 Choice - Stroke, Strong
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Non-Free - Drill / Swim
4 x 50 Kick on Back
2 x 50 Non-Free - Build
- - - - -
4 x 50 Free - LEGS!!!
Rest :15
4 x 50 IMO / Free by 25
Rest :15
4 x 50 IMO
1 x 100 Free - Easy

1 x 200 Choice - Show Stopping Number

1 x 50 Free - Smooth
4 x 50 IMO - FAST
     Broken 200 Choice - Build each 50! - Fast Walls & Whitewater Kick on Free!
1 x 50 Free - Smooth

Fins:
- 2 x 50 Choice - Fast / Easy by 25
- 4 x 50 Kick / Swim
- 4 x 50 Free - Ascend 1→4
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim
4 x 25 Choice - Kick
4 x 25 Choice - Swim, DPS
2 x 50 Free - DPS
- - - - -
3 x 50 Choice - 100 Pace + :02
1 x 100 Free - Smooth
Rest :15
3 x 50 Choice - 100 Pace + :01
1 x 100 Free - Smooth
Rest :15
3 x 50 Choice - 100 Pace
1 x 100 Free - Smooth
Rest :15
4 x 25 Choice - FAST
1 x 100 Free - Smooth
Rest :15
3 x 50 Free - Smooth
1 x 100 Kick

Repeat 2x - w/ Fins
- 4 x 50 Kick - Fast / Easy by 25
- 4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
2 x 100 Kick / Swim by 50
6 x 50 Choice
     Odds = Drill
     Evens = Swim
- - - - -
3 x 100 Free - Descend
2 x 50 Specialty - No Free
1 x 100 Kick - Choice
1 x 100 Easy

2 x 100 Free - Build
4 x 50 Specialty - Build, No Free
1 x 100 Kick - Choice
1 x 100 Easy

1 x 100 Free - Strong
1 x 100 Easy
Rest :30
1 x 100 Specialty Stroke - Strong
1 x 100 Free - DPS

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

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Kick
4 x 25 Swim - Build to FAST
- - - - -
Repeat 2x
- 4 x 25 Choice - Swim, Perfect
- 4 x 50 Kick - Choice
- 5 x 100 All Stroke to All Free
     #1 = 100 Stroke
     #2 = 75 Stroke / 25 Free
     #3 = 50 Stroke / 50 Free
     #4 = 25 Stroke / 75 Free
     #5 = 100 Free

4 x 25 Choice - Build
4 x 50 Free - DPS
2 x 25 Choice - Sprint
1 x 50 Easy
- - - - -
Cool Down

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

6 x 50 Choice - Descend 1→3, 4→6
1 x 100 Free - Easy

4 x 50 Best Stroke - DPS
1 x 100 Choice - Easy

2 x 50 Choice - FAST
1 x 100 Easy

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

300 Swim
4 x 75 IMO - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
Repeat 3x
- 1 x 100 Choice - Stroke, DPS
- 2 x 100 Stroke / Free by 50
- 4 x 50 Free - Descend 1→4
- 4 x 25 Choice - Stroke, FAST
- Rest 1:00

12 x 50 w/ Fins
     #1, 5, 9 = Kick - Underwater, Tight Streamline
     #2, 6, 10 = Choice - Kick / Swim
     #3, 7, 11 = Swim - FAST
     #4, 8, 12 = Swim - Easy
- - - - -
Cool Down

300 Swim
3 x 100 50 Drill / 25 Swim / 25 Kick
4 x 50 Stroke / Free - Build each 25
- - - - -
2 x 100 Free - DPS
6 x 25 Stroke - Descend 1→3, 4→6
2 x 50 Free - Easy

2 x 100 IM
6 x 25 Stroke - Descend 1→3, 4→6
2 x 50 Free - Easy

2 x 100 Choice - Stroke
6 x 25 Stroke - Descend 1→3, 4→6
1 x 100 Easy

Repeat 3x
- 3 x 50 Kick - Build
- 2 x 25 Swim - FAST
- 1 x 50 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Choice - Kick / Swim
4 x 25 Swim - Build to FAST
- - - - -
2 x 100 Free - Smooth
2 x 50 Kick - Moderate
8 x 25 Choice - 200 Pace
1 x 50 Free - Easy

2 x 100 Free - Smooth
6 x 50 Choice - Descend 1→3, 4→6
4 x 25 Kick - FAST
1 x 50 Free - Easy

2 x 100 Free - Smooth
2 x 50 Kick - Build
4 x 25 Choice - 100 Pace
1 x 50 Free - Easy
Rest :30
4 x 50 Choice - Same Stroke, 200 Pace

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

300 Swim
4 x 75 Choice - Kick / Drill / Swim by 25
2 x 50 Free - DPS
4 x 25 Choice - Kick, Build
- - - - -
Repeat 3x
- 1 x 200 IM - 2nd 25 Faster Each Stroke
- 4 x 50 Stroke - Build / Free - Moderate
- 4 x 25 Choice - Variable Sprint
- 1 x 50 Choice - Fast
- 1 x 50 Free - Smooth
- Rest :30

1 x 100 Free - Smooth
2 x 75 Stroke / Free / Stroke
3 x 50 Choice - DPS
4 x 25 Choice - Kick
- - - - -
Cool Down

300 Swim
2 x 75 Kick / Drill / Swim by 25
3 x 50 Free
4 x 50 Stroke / Free by 25
- - - - -
1 x 300 IM or Stroke / Free by 50
1 x 200 Kick - IMO / Swim - Free by 25
1 x 100 Choice - Stroke, Build
Rest 1:00
3 x 100 Free - Moderate
2 x 100 Choice - Stroke, DPS
1 x 100 Kick on Back - Tight Streamline
1 x 100 Free - Smooth

8 x 50 Choice
     Odds = Swim - FAST / Kick - Easy
     Evens = Kick - FAST / Swim - Easy

4 x 50 Drill / Swim
4 x 25 6-8 Underwater Kick → Swim

1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Back or Free - 50 Drill / 50 Swim
2 x 100 Fly or Breast - 50 Drill / 50 Swim
2 x 50 Free - DPS
- - - - -
Repeat 3x
- 1 x 100 Free - Moderate
- 2 x 50 Kick - #1 = Build, #2 = FAST
- 3 x 50 Best Stroke - Hold Pace
     Round 1 = Stroke
     Round 2 = Free
     Round 3 = Stroke
- 1 x 100 IM
- 1 x 50 Free - Easy

8 x 25 IMO
     Odds = Kick
     Evens = Swim - Build
2 x 50 Choice - #1 = FAST, #2 = Smooth
1 x 100 Free - Easy
Rest :30
1 x 100 Specialty - For Time

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

300 Swim
3 x 100 Choice - Stroke, 50 Drill / 50 Swim
4 x 50 Free - DPS
- - - - -
1 x 75 Specialty - Strong
1 x 50 Free
2 x 75 Specialty - Build
1 x 50 Free
3 x 75 Specialty - Build
1 x 50 Free
4 x 75 Free - #2&4 = FAST
1 x 50 Free - Easy
1 x 200 100 Stroke - Strong / 100 Free - Smooth

1 x 50 Specialty - Strong
1 x 50 Free
2 x 50 Specialty - Build
1 x 50 Free
3 x 50 Specialty - Build
1 x 50 Free
4 x 50 Free - FAST
1 x 50 Free - Easy
Rest :30
1 x 200 Choice - Strong

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

300 Swim
2 x 100 Free or Back - 50 Drill / 50 Swim
2 x 100 Breast or Fly - 25 Kick / 50 Drill / 25 Swim
2 x 50 Free - DPS
- - - - -
6 x 100 Free - DPS
     Descend 1→3
     Descend 4→6
Rest :30
4 x 25 IMO
4 x 50 IMO - 25 Stroke / 25 Free
4 x 75 IMO - 25 Stroke / 50 Free
4 x 100 IMO - 50 Stroke / 50 Free
1 x 100 Free - Smooth
Rest :30
1 x 200 IM - Best Effort
1 x 100 Easy

8 x 25 IMO w/ Fins
     Odds = Underwater Kick
     Evens = Swim
- - - - -
Cool Down

300 Swim
4 x 50 Choice - DPS
3 x 100 IMO - Kick / Swim / Drill / Swim by 25
2 x 50 Free - DPS
- - - - -
1 x 200 IM or Stroke - Moderate
1 x 100 Free - DPS
4 x 25 Kick - Fast Legs
8 x 50 IMO by 2
     Odds = DPS
     Evens = Swim - Build
1 x 100 Free - Smooth
Rest :30
1 x 200 IM or Stroke - Faster
1 x 100 Free - DPS
4 x 50 Kick - Fast Legs
12 x 25 IMO by 3 (3 Fly, 3 Back, …) - Descend 1→3 Each Stroke
1 x 100 Free - Smooth

2 x 100 50 Free / 50 Kick - Light
4 x 25 Choice - DPS
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Scull / Swim / Drill / Swim by 25
4 x 50 IMO - Drill / Swim
2 x 50 Free - DPS
- - - - -
4 x 100 Free - Descend 1→4
4 x 25 Weak Stroke
2 x 50 Kick - Build
1 x 50 Weak Stroke - FAST
1 x 50 Free - Easy

3 x 100 Free - Build
4 x 25 Choice - All Same Stroke
2 x 50 Kick - Build
1 x 50 Same Stroke As 25’s - FAST
1 x 50 Free - Easy

2 x 100 Free - Faster
4 x 50 Specialty Stroke - DPS
2 x 25 Kick - FAST
1 x 50 Specialty Stroke - FAST
1 x 50 Free - Easy

1 x 100 Free - DPS
1 x 100 Specialty - FAST
2 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim
4 x 50 Free - DPS
8 x 25 Variable Sprint x2
- - - - -
Repeat 2x
- 1 x 75 Free - Build
- 3 x 25 Non-Free - Build
- 1 x 100 Free - Strong
- 3 x 50 Choice - DPS
- 1 x 100 Kick

Repeat 2x - Round 2 w/ Fins
- 4 x 50 Choice - Build
- 4 x 25 Kick - Build
- 4 x 25 Choice - Sprint
- 2 x 25 Kick - Sprint
- 1 x 50 Easy

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