300 Swim
6 x 50 IMO - Drill / Swim by 50, No Free
     Fly: Body Dolphin w/ 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 4x
- 2 x 50 Free - Build
- 2 x 50 Stroke - Build, IMO by Round
- 2 x 50 Free - Fast in the Black
- 2 x 50 Kick - IMO by Round
- 1 x 50 Easy

1 x 200 IM - Best Effort
1 x 200 Smooth
- - - - -
Cool Down

300 Swim
6 x 50
     Odds = Drill / Swim by 25
     Evens = Kick / Swim by 25
3 x 100 Free - Descend 1→3, DPS
- - - - -
6 x 50 4 Stroke / 1 Free / 1 Stroke - FAST
3 x 100 Stroke - Kick / Swim by 50
2 x 50 Free - 1 Build / 1 Easy
Rest :30

6 x 50 3 Stroke / 1 Free / 2 Stroke - FAST
2 x 100 Stroke - Kick / Swim by 50
2 x 50 Free - 1 Build / 1 Easy
Rest :30

6 x 50 2 Stroke / 1 Free / 3 Stroke - FAST
1 x 100 Stroke - Kick / Swim by 50
2 x 50 Free - 1 Build / 1 Easy

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

300 Swim
3 x 100 Choice - 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 Easy

2 x 100 Choice - Stroke

Repeat 2x - w/ Fins
- 4 x 50 Variable Sprint
- 2 x 50 Kick - Build
- 2 x 50 Free - Build

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

300 Swim
2 x 50 Kick
4 x 50 IMO - Drill / Swim by 25
- - - - -
1 x 200 Free - DPS
3 x 100 IM - Descend 1→3
1 x 200 Free - DPS
2 x 100 IM - Descend 1→2
1 x 200 Free - DPS
1 x 100 IM - Strong

Rest 1:00

1 x 200 IM or IM Combo
3 x 100 Free - Descend 1→3
1 x 200 IM or IM Combo
2 x 100 Free - Descend 1→2
1 x 200 IM or IM Combo
1 x 100 Free - Strong

1 x 100 Choice - Smooth
- - - - -
Cool Down

300 Swim
3 x 100 IMO - Drill / Swim
4 x 50 IMO - Kick
2 x 50 Free - DPS
- - - - -
4 x 50 IMO - Build
Rest :15
1 x 100 Easy
4 x 50 Stroke / Free by 25
Rest :15
1 x 100 Easy
4 x 50 Free - Strong
Rest :15
1 x 100 Free - Easy

1 x 200 IM
Rest :30

Repeat 2x - w/ Fins
- 2 x 50 Kick - Build
- 4 x 50 Kick - FAST / Swim - Easy by 25
- 4 x 50 Free - Ascend
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Free - Variable Sprint
- - - - -
1 x 100 Free - DPS
6 x 50 Choice - No Free
2 x 50 Kick - Build
1 x 100 Free - Smooth

1 x 100 Free - DPS
4 x 50 Choice - Faster
2 x 50 Kick on Back
1 x 100 Free - Smooth

1 x 100 Free - DPS
2 x 50 Best Stroke - Sprint
2 x 50 Kick - Build
1 x 100 Free - Smooth
Rest :30
1 x 100 Best Stroke - Strong

6 x 50 Choice
     2 Smooth, DPS
     2 Kick
     2 Drill
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim by 25
- - - - -
Repeat 2x
- 2 x 100 Free - DPS, Good Walls
- 4 x 50 Choice - Stroke, All Same
- 2 x 50 Free - Faster, Hold Time
- 2 x 50 Kick on Back - Build
- 1 x 100 Easy

3 x 50 IMO - Drill / Swim, No Free
1 x 50 Easy
1 x 100 Choice - Strong, NO FREE

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

300 Swim
1 x 300 IMO - Drill / Swim
4 x 50 IMO - Kick
2 x 50 Free
- - - - -
2 x 50 Free - DPS
1 x 100 Breast / Free by 50
1 x 150 Back / Breast / Free by 50
1 x 200 IM or IM Combo
1 x 50 Easy
Rest :30
4 x 50 Kick - Sprint the Black
1 x 100 Easy
Rest :30
1 x 200 Stroke or IM
1 x 150 Fly / Back / Breast by 50
1 x 100 Best Stroke - Build
2 x 50 Free - Fast LEGS
1 x 50 Easy

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

300 Swim
6 x 50 IMO - Drill / Swim by 50 on :15 Rest (2x Fly / Back / Breast / NO FREE)
Drills= Fly - Body dolphin with a scull (press chest down)
     Back - Triple Switch (balance drill / 3 strokes / balance drill)
     Breast - 1 Pull / 2 Kicks / Long Glide (keep hips up)

4 x 50 Free - Descend 1→4
- - - - -
Repeat 4x
- 2 x 50 Free - Build
- 2 x 50 IMO by Round
     #1 = Stroke - DPS or Stroke / Free by 25
     #2 = Stroke - Build
- 1 x 100 Free - 4-6 Kicks off Walls
- 2 x 50 IMO by Round - Kick, Build
- 1 x 100 Choice - Easy

4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
1 x 200 Scull / Swim / Drill / Swim by 50
1 x 100 Kick
4 x 50 IMO - Drill / Swim by 25
- - - - -
Repeat 2x
- 2 x 50 Fly - Long (fins optional)
- 2 x 100 Back / Breast by 50
- 2 x 50 Free - Build, Strong Kick
- Rest :30
- 1 x 200 IM or Stroke - Strong
- 1 x 100 Free - Easy
- 2 x 100 Stroke / Free by 50

4 x 50 Kick on Back - 6 UWK
4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
6 x 50 Drill / Swim by 25 - Fly / Back / Breast
6 x 50
     Odds = Kick on Back
     Evens = Swim - Free
- - - - -
3 x 50 Fly - Long or Fly / Free by 25
1 x 50 Free - DPS
1 x 100 Kick - Choice, Build
1 x 100 Easy

3 x 50 Back - Build
1 x 50 Free - Fast in the Black
1 x 100 Kick - IM
1 x 100 Easy

3 x 50 Breast - Long
1 x 50 Free - Build
1 x 100 Kick - Choice
1 x 100 Easy

3 x 50 Free - Strong Legs
1 x 50 Free - DPS
1 x 100 Kick - IM
1 x 100 Easy

2 x 50 Drill / Swim
1 x 100 Easy
- - - - -
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 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