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

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

4 x 100 IM or Stroke
2 x 100 Free - DPS
8 x 25 Choice - Variable Sprint x2
1 x 100 Easy

Repeat 2x
- 3 x 50 Swim - DPS, Ascend 1→3
- 4 x 25 Kick - Light
- - - - -
Cool Down

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

4 x 100 Flutter Kick - Best Average
     Board (snorkel optional) NO FINS!
1 x 100 Choice - Smooth

4 x 50 Free - DPS
2 x 50 Balance Drill - 25 R / 25 L
2 x 50 Underwater Switch
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim
- - - - -
4 x 25 Fly
3 x 50 Breast
2 x 75 Back
4 x 100 Free
Rest :30

4 x 100 Free
2 x 75 Breast
3 x 50 Back
4 x 25 Fly
Rest :30

2 x 25 Choice - Sprint
1 x 100 Free - Easy

1 x 100 Choice - FAST
4 x 50 Kick / Swim by 25
1 x 200 Smooth
- - - - -
Cool Down

300 Swim
6 x 50 Choice - Drill / Swim by 25
     Drills: L/R Balance, Single Switch, Triple Switch, Bow & Arrow
6 x 50
     Choice - Descend 1→3
     Free - Descend 4→6
- - - - -
2 x 100 Free - Moderate
1 x 50 Kick - FAST
2 x 50 Easy

4 x 75 Choice - #4 FAST
1 x 50 Kick - FAST
2 x 50 Easy

6 x 50 Choice - Every 3rd FAST
1 x 50 Kick - FAST
2 x 50 Easy

8 x 25 Choice - Evens SPRINT
1 x 50 Kick - FAST
1 x 100 Easy
Rest :30
1 x 100 Choice - Strong
4 x 50 Choice - Drill / Swim
2 x 100 Free - DPS, Smooth
- - - - -
Cool Down

300 Swim
6 x 50 IMO - Drill / Swim by 25
4 x 25 IMO - Kick
2 x 50 Free - DPS
- - - - -
4 x 50 Stroke - DPS
1 x 50 Free - Strong
1 x 100 IM
1 x 50 Easy
Rest :30
3 x 50 Stroke - 200 Pace
2 x 50 Free - Moderate
1 x 100 IM
1 x 50 Easy
Rest :30
2 x 50 Stroke - Tempo
3 x 50 Free - Moderate
1 x 100 IM
1 x 50 Easy
Rest :30
1 x 50 Stroke - Faster
4 x 50 Free - DPS
1 x 100 IM
1 x 50 Easy

6 x 50 Free - Swim / Kick
- - - - -
Cool Down

300 Swim
3 x 100 50 Drill / 25 Swim / 25 Kick
4 x 50 IMO - Stroke / Free by 25
- - - - -
1 x 300 IM (75 each Stroke)
6 x 25 Choice - Stroke, Descend 1→3, 4→6
1 x 100 Free - Easy

1 x 200 IM or IM Combo - Build
6 x 25 Free - Descend 1→3, 4→6
1 x 100 Free - Easy

1 x 100 IM - Strong
6 x 25 Choice - Descend 1→3, 4→6
1 x 100 Free - Easy

Repeat 3x
- 2 x 50 Kick - Build
- 2 x 25 Choice - Swim, FAST

- 1 x 50 Easy
- - - - -
Cool Down

300 Swim
2 x 75 Kick / Drill / Swim
4 x 50 Free
8 x 25 0:30
     #1-4 = Build
     #5-8 = Variable Sprint
- - - - -
Repeat 2x
- 3 x 25 Non-Free
- 1 x 75 Free - Build
- 3 x 50 Choice - Hold Time
- 1 x 100 Free - Strong
- 1 x 100 Kick - Build

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
- - - - -
Cool Down

300 Swim
4 x 50 Choice - Scull / Swim
4 x 75 IMO - Kick / Drill / Swim
4 x 50 Free - DPS
- - - - -
4 x 125 IM - Rotate 50 Stroke

2 x 100 Kick - Choice
8 x 25 Choice
     Odds = Build
     Evens = FAST

Rest 1:00

4 x 125 IM - Rotate 50 Kick

2 x 100 Free - FAST Legs!
8 x 25 Kick - Variable Sprint x2

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

300 Swim
3 x 100 Stroke - Drill / Swim by 50
4 x 50 Free - DPS
- - - - -
Repeat 4x
- 3 x 50 Choice - Swim
- 4 x 25 Kick - IMO by Round
- 1 x 100 Free
- 1 x 100 Specialty - IMO by Round
- Rest :30

4 x 50 Choice - Drill / Swim
4 x 25 Kick on Back
1 x 100 Free - Easy
- - - - -
Cool Down

300 Swim
2 x 100 Back or Free - 25 Kick / 25 Drill / 50 Swim
2 x 100 Fly or Breast - 25 Kick / 25 Drill / 50 Swim
2 x 50 Free - DPS
- - - - -
5 x 50 Stroke - Pace 1→4, #5 Fr - EZ
Rest :30
4 x 50 Same Stroke - Pace 1→3, #4 Fr - EZ
Rest :30
3 x 50 Same Stroke - Pace 1→2, #3 Fr - EZ
Rest :30
2 x 50 Kick - 1 FAST / 1 Smooth
4 x 25 2 Stroke / 2 Free
Rest 1:00
1 x 100 Stroke - Strong
1 x 100 Free - Smooth

5 x 50 Free - Pace 1→4, #5 EZ
Rest :30
4 x 50 Free - Pace 1→3, #4 EZ
Rest :30
3 x 50 Free - Pace 1→2, #3 EZ
Rest :30
2 x 50 Kick - 1 FAST / 1 Smooth
4 x 25 2 Free / 2 Choice
Rest 1:00
1 x 100 Free - Strong
1 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
2 x 100 Free or Back - 50 Drill / 50 Swim
2 x 100 Breast or Fly - 50 Drill / 50 Swim
2 x 50 Free - DPS
- - - - -
Repeat 3x
- 1 x 100 Free - Moderate
- 3 x 50 Same Stroke - Hold Pace
- 2 x 50 Kick - 1 FAST → 1 Smooth
- 1 x 100 IM
- 1 x 50 Free - Easy

8 x 25 Choice
     Odds = Kick - Build
     Evens = Swim - Smooth
2 x 50 Choice - Build
1 x 100 Free - Easy
Rest :30

1 x 100 Specialty - For Time
1 x 200 Easy
- - - - -
Cool Down