300 Swim
4 x 50 Choice - Drill / Swim
4 x 50 IMO - Kick / Swim
4 x 25 Free - DPS
- - - - -
Repeat 2x
- 4 x 50 Weak Stroke
     #1-3 = DPS, #4 = Faster
- Rest :15
- 4 x 50 Free - Build
- Rest :15
- 4 x 50 Best Stroke - Strong
- 1 x 100 Free - DPS

3 x 100 Free - Descend 1→3
2 x 100 Stroke - Not IM
2 x 50 Free - Smooth

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

300 Swim
3 x 100 Choice - Stroke, Kick / Swim / Drill / Swim
4 x 50 Free - DPS
- - - - -
Repeat 4x
- 1 x 100 IM
- 1 x 75 IMO by Round
- 1 x 50 Free - Easy
- 1 x 25 IMO by Round - FAST
- 1 x 100 Easy
- 1 x 100 IM - Faster
     *1 x 75 & 1 x 25 are Choice - Stroke

8 x 50
     Odds = Kick - Build
     Evens = Swim - Smooth
1 x 100 Easy
- - - - -
Cool Down

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

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

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

3 x 50 Free - Strong Legs
2 x 50 Free - DPS
1 x 100 Kick - IM
1 x 50 Easy
Rest :30
1 x 200 IM or IM Combo - Strong
4 x 50 Swim / Kick
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 25 Kick - Build
4 x 25 Choice
     Odds = Build
     Evens = Fast / Easy
- - - - -
Repeat 2x
- 3 x 150 Stroke - Descend 1→3
- 1 x 100 Free - Smooth
- 1 x 100 Stroke or IM
- 2 x 50 Stroke - Build
- 1 x 100 Free - Smooth
- 1 x 100 Stroke or IM
- 1 x 50 Stroke - Sprint
- 1 x 100 Free - Smooth

Rest :30
1 x 100 Stroke - FAST (Broken at the 50 for :10 Sec)
1 x 100 Easy

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 Stroke - DPS
2 x 50 Free - DPS
- - - - -
3 x 100 Free - DPS, Descend 1→3

4 x 25 Stroke - All Same
4 x 25 Kick - Choice
4 x 50 Free - DPS
4 x 50 Stroke - All Same, Hold Time
4 x 75 Free - Good Walls
Rest 1:00

1 x 200 Stroke - Best Effort

3 x 100 Free - DPS, Ascend

8 x 25 IMO w/ Fins x2
     Odds = Kick
     Evens = Swim
1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Choice - DPS
3 x 100 IMO - Kick / Swim / Drill / Swim
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 - Fast / Easy by 25
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

1 x 150 Weak Stroke - 50 Drill / 50 Swim / 50 Free
1 x 50 Weak Stroke - Build
1 x 100 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
- 3 x 50 Kick - Choice, Build
- 5 x 100 All Stroke to All Free
     #1 = 100 Stroke - DPS
     #2 = 75 Stroke / 25 Free
     #3 = 50 Stroke / 50 Free
     #4 = 25 Stroke / 75 Free
     #5 = 100 Free
- Rest :30
1 x 100 Choice - Stroke, Strong

4 x 25 Choice - Build
4 x 50 Free - DPS
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Swim / Kick by 50
4 x 50 Drill / Swim by 25
8 x 25 Variable Sprint
- - - - -
Repeat 5x
- 8 x 25 IMO by Round*
     1 Build / 1 Easy / 1 Sprint / 1 Easy x 2
- 1 x 100 Choice - Kick
- 1 x 100 Free - DPS
     Round 5 = Choice, Column 5 = 1 Free, 1 Stroke

2 x 50 Free - Smooth, 4-6 Kicks Off Walls
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 75 Choice - Scull / Drill / Swim by 25
2 x 75 Choice - 50 Kick / 25 Swim
4 x 50 Free - DPS on :15 Rest
- - - - -
8 x 25 Choice (all same stroke)
Rest :30
6 x 50 Choice (2 strokes in IM order)
Rest :30
4 x 75 Choice (3 strokes in IM order)
Rest :30
2 x 100 Choice - Stroke, No Free
1 x 50 Easy
Rest :30
1 x 200 IM

4 x 25 Flutter Kick
3 x 25 Choice - Kick
2 x 25 Dolphin Kick on Back
1 x 25 Flutter Kick - FAST

4 x 50 Free - DPS
4 x 50 Drill / Swim
- - - - -
Cool Down

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

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

4 x 50 IMO - Best Effort
6 x 25 Stroke - Descend 1→3, 4→6
2 x 50 Free - Easy
Rest :30

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

2 x 100 50 Kick / 50 Swim
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 25 Swim - Build to FAST
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 1 x 100 Specialty - Build**
- 1 x 50 Free - Easy
- 4 x 25 Choice - Kick, Variable Sprint
- 1 x 50 Free - Easy
- 4 x 50 Specialty - Faster**
- 1 x 100 Easy
- Rest :30
     Same stroke for both sets

1 x 100 Specialty - Strong, No Free
1 x 100 Easy

FINS:
- 4 x 50 Choice - Kick / Swim
- 4 x 50 Free - Smooth
- - - - -
Cool Down

300 Swim
6 x 50 Choice - Drill / Swim
4 x 50 Kick - Build
- - - - -
12 x 50 Free - Every 4th Specialty FAST
2 x 100 Free - Build

9 x 50 Free - Every 3rd Specialty FAST
2 x 100 50 Kick / 50 Swim

6 x 50 Free - Every Other Specialty FAST
2 x 100 Free - 1 Easy / 1 FAST
Rest 1:00
4 x 50 Specialty - Hold Time

1 x 100 Free - Smooth
3 x 50 Kick / Swim
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim
2 x 50 Free - DPS
- - - - -
Repeat 3x
- 4 x 75 IM - No Free
- 4 x 25 IMO by Round
- 4 x 25 Free - Strong Legs
- 1 x 50 Smooth
- Rest :30

4 x 50 Choice - Drill / Swim
1 x 100 Free - DPS
- - - - -
Cool Down

300 Swim
4 x 50 IMO - Drill / Swim by 25
4 x 50 Free - Build
- - - - -
1 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
2 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
3 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
4 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
Rest :30
1 x 100 Stroke - DPS
1 x 100 Free - Smooth
2 x 100 Stroke - Build
1 x 100 Free - Smooth
3 x 100 Stroke or IM - Descend 1→3
1 x 100 Free - Smooth
4 x 100 Stroke or IM - Hold Time

2 x 100 Drill / Swim by 50
- - - - -
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
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
- 4 x 50 Free - Ascend
- - - - -
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 - Smooth
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 Right / 25 Left
2 x 50 Underwater Switch
- - - - -
Cool Down

300 Swim
2 x 75 Choice - Scull / Drill / Swim by 25
2 x 75 Choice - 50 Kick / 25 Swim
4 x 50 Free - DPS
- - - - -
Repeat 2x
- 4 x 25 Choice (all same stroke)
- Rest :30
- 3 x 50 2 Strokes in IM Order
- Rest :30
- 2 x 75 3 Strokes in IM Order
- Rest :30
- 1 x 100 Choice - Stroke, No Free
- 1 x 50 Easy
- Rest :30
- 1 x 200 IM - Strong
- 1 x 100 Smooth

4 x 25 Flutter Kick - Build
4 x 25 Choice Kick - Build
2 x 25 Flutter Kick - Faster
2 x 25 Choice Kick - Fastest

4 x 50 Free - DPS
4 x 50 Drill / Swim
- - - - -
Cool Down

300 Swim
3 x 100 Choice Stroke - Drill / Swim by 50
4 x 50 Free Swim - DPS
- - - - -
1 x 75 Specialty - FAST
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 IM / Free by 100 - Smooth

1 x 50 Free - FAST
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
1 x 200 IM / Free by 100 - Smooth

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

300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim by 25
- - - - -
4 x 25 Fly - Long
3 x 50 Breast - DPS
2 x 75 Back
4 x 100 Free - Smooth

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

2 x 25 Choice - Sprint
1 x 50 Free - Easy

1 x 200 IM - Strong
1 x 50 Free - Easy

2 x 100 Kick / Swim by 50
- - - - -
Cool Down

300 Swim
4 x 50 Choice - DPS
4 x 100 IM - Kick / Swim / Drill / Swim by 25
- - - - -
1 x 200 IM or Stroke
1 x 100 Free - Smooth
4 x 25 Kick - Fast Legs
8 x 50 IMO by 2
     Odds = DPS
     Evens = Swim - Fast / Easy by 25
1 x 200 IM or Stroke - Faster
Rest :30
1 x 200 IM or Stroke
1 x 100 Free
2 x 50 Kick - Fast Legs
12 x 25 IMO by 3 (3 Fly, 3 Back,...)
1 x 200 IM or Stroke
Rest :30
1 x 50 Easy
1 x 150 Weak Stroke - 50 Drill / 50 Swim / 50 Free

1 x 50 Kick - Smooth
1 x 100 Easy
- - - - -
Cool Down