300 Swim
2 x 100 Kick / Swim by 50
2 x 100 Drill / Swim by 50
2 x 50 Free - DPS
- - - - -
1 x 200 Free - DPS, Good Walls
4 x 50 Free - Descend 1→4
2 x 50 Kick on Back
4 x 25 Choice - Stroke, Build
Rest :30
1 x 100 Stroke - Strong
1 x 100 Easy

Repeat 2x
- 8 x 25 Kick w/ Fins
     Odds = Build
     Evens = FAST
- 1 x 50 Free - Smooth
- 4 x 50 Choice - Variable Sprint
- 1 x 100 Easy

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

300 Swim
1 x 200 Drill / Swim by 50
2 x 100 Swim / Kick by 50
4 x 50 Swim
- - - - -
1 x 150 Free - DPS
1 x 50 Free - Build
1 x 150 Free - Build by 50
1 x 50 Free - Faster
1 x 150 Free - Fast in the Black
1 x 50 Free - Sprint
1 x 100 Easy

3 x 100 Kick - Build / Swim by 50
6 x 50 Swim - Choice
     Odds = DPS w/ 4-6 Kicks off the walls ( or Double pullouts for breaststroke)
     Evens = Build
1 x 100 Easy
1 x 200 Social Kick
1 x 200 Easy
- - - - -
Cool Down

300 Swim
6 x 50 Drill
     Drills = 2-L/R Balance, 2-Single Switch, 2-Triple Switch
4 x 50 Choice - DPS
- - - - -
3 x 200 Free - Moderate
1 x 100 Choice - Build
2 x 50 Flutter Kick on Back
2 x 50 Free - Strong
1 x 100 Easy

2 x 200 Free - Moderate
2 x 100 Choice - Build
2 x 50 Choice - Kick
2 x 50 Free - Strong
1 x 100 Easy

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

300 Swim
3 x 100 Scull / Swim / Drill / Swim by 25
4 x 50 Kick - Build
- - - - -
1 x 300 Free (pull optional)
2 x 150 Free / KOB / Free by 50
6 x 50 Swim
     Odds = Stroke
     Even = Free

1 x 200 Free - Build
2 x 100 Free - DPS / Kick by 50
4 x 50 Choice - Build
Rest :30

1 x 100 Strong

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

300 Swim
1 x 200 Drill / Swim by 50
1 x 200 Kick / Swim by 50
4 x 50 Swim
- - - - -
1 x 400 Free (pull optional)
1 x 100 Free - Feel Strong
1 x 100 Free - Smooth
Rest :30
1 x 300 Free - Build by 100
2 x 100 Free - Fast in the Black
1 x 100 Free - Smooth
Rest :30
1 x 200 Free - Build by 50
3 x 100 Free - Descend 1→3
1 x 100 Free - Smooth
Rest :30
1 x 100 Free - build by 25
4 x 100 Free - FAST, Make Cycle
1 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
2 x 50 Kick
4 x 50 Free - Build
- - - - -
3 x 100 Free - Descend 1→3
4 x 50 Kick - Build
1 x 100 Easy
4 x 50 Swim - Choice, Build
1 x 100 Easy
3 x 100 Stroke / Free by 50
Stroke is Smooth, Free is Strong Kick
1 x 150 Smooth

7 x 50 Choice
Odds = Off Blocks
Evens = Smooth

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

300 Swim
1 x 200 Drill / Swim / Kick / Swim by 50
3 x 100 Free - Descend 1→3
2 x 50 Kick - Smooth
- - - - -
2 x 150 Free - DPS
4 x 50 Choice - Build
2 x 100 Free - DPS
6 x 50 Choice - Descend 1→3, 4→6
     Column 1 & 2: #3, 6 = FAST
     Columns 3 & 4: #4 = FAST
1 x 100 Easy

Rest 1:00

2 x 50 Best Stroke - FAST
2 x 50 Choice - Easy
1 x 100 Free - Fast Kick in the Black
1 x 100 Free - Smooth
4 x 50 Choice - Drill / Swim by 25
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Kick / Swim by 50
4 x 50 Free - Drill
Drills = L/R Balance, Triple Switch, Bow & Arrow
- - - - -
2 x 250 Free (pull optional)
4 x 100 Free - Descend 1→3, Hold 4
10 x 50 Free
4 Free
4 Choice
2 Choice - FAST
Rest :30

1 x 200 Free - Moderate
4 x 50 Choice - Build

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

300 Swim
1 x 200 Free / Kick on Back by 25
3 x 100 Free / IMO Stroke by 25
4 x 50 IMO - Build
- - - - -
Repeat 3x
4 x 50 Free - Descend 1→4 (#4 = FAST)
3 x 50 Free - Descend 1→3 (#3 = Blast)
1  50 Choice - All Out Speed
1 x 100 Free / Non-Free by 50 - Smooth

1 x 200 Social Kick
- - - - -
Cool Down