300 Swim
3 x 100 25 Drill / 50 Swim / 25 Kick
6 x 50 Free - DPS, Descend 1→3, 4→6
- - - - -
1 x 100 Free - Smooth
2 x 100 Free - Moderate
3 x 100 Free - Faster
Rest 1:00

2 x 50 Choice - Smooth
4 x 50 Kick - Descend 1→4
2 x 50 Free - Build

3 x 100 25 Stroke / 75 Free
2 x 100 50 Stroke / 50 Free
1 x 100 Choice - Stroke, No Free

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

300 Swim
3 x 100 Drill / Swim by 50
     Drills: L/R Balance, Single Switch, Triple Switch
4 x 50 Free - Smooth, DPS
- - - - -
Repeat 2x
- 2 x 100 Free - FAST
- 1 x 100 Easy

Rest :30
4 x 50 Kick on Back

Repeat 3x
- 2 x 50 Free - FAST
- 1 x 100 Easy

1 x 50 Choice - Easy

1 x 50 Choice - Dive Sprint

4 x 50 Drill / Swim
2 x 100 Choice - Kick / Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
6 x 50 IMO - Drill / Swim by 25 , No Free
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 Frill / Swim
1 x 100 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Choice - Drill / Swim by 50
4 x 50 IMO - Kick / Swim by 25
- - - - -
6 x 50 Choice - Build
1 x 100 Free - Strong
1 x 100 Free - Easy

4 x 50 Choice - Build
2 x 100 Free - Strong
1 x 100 Free - Easy

2 x 50 Choice - Sprint
3 x 100 Free - Strong
1 x 100 Free - Easy

2 x 50 Free - Sprint
4 x 100 Free - Strong
1 x 100 Free
- - - - -
Cool Down

300 Swim
1 x 200 Kick / Swim by 50
2 x 50 Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 500 Free (pull optional)
4 x 100 Free - Build
1 x 300 Free (pull optional)
2 x 100 Free - Strong
2 x 50 Free - Faster
1 x 100 Easy

4 x 50 Kick - Variable Sprint
2 x 100 Swim - Easy
- - - - -
Cool Down

300 Swim
3 x 100 Kick / Swim by 50
4 x 50  Free - Drill / Swim by 25
     Drills: L/R Balance, Triple Switch, Underwater Switch
- - - - -
2 x 250 Free (pull optional)
5 x 100 Free - Descend 1→3, Hold 4&5

10 x 50 Free
     4 Moderate
     4 Faster
     2 Fastest
Rest :30

4 x 100 Free - Faster
2 x 50 Free - Fastest

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

300 Swim
1 x 200 Drill / Swim by 50
2 x 100 Swim / Kick by 50
4 x 50 Swim
- - - - -
2 x 150 Free - DPS
1 x 50 Choice - Build
1 x 50 Free - Easy

2 x 150 Free - Build by 50
1 x 50 Choice - Faster
1 x 50 Free - Easy

1 x 150 Free - Fast in the Black
1 x 50 Choice - FAST
1 x 100 Easy

3 x 100 Kick - Build / Swim
4 x 50 Swim - Choice
     Odds = DPS w/ 4-6 Kicks Off Walls (or Double pullouts)
     Evens = Build
1 x 200 Easy
- - - - -
Cool Down

300 Swim
8 x 50 Free - 6 Underwater Kicks
4 x 50 Free - 25 Swim / 25 Kick on Back
1 x 100 Non-Free - Smooth
- - - - -
Repeat 2x
- 2 x 50 Free - Build to TSF
- 2 x 50 Non-Free - Build to TSF
- 1 x 100 Free - 37.5 Build → 12.5 FAST
- 1 x 100 Free - Smooth
- 4 x 50 Choice - ALL OUT Sprint
- 1 x 100 Free - Smooth
     TSF = Tigershark Finish!
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim
4 x 50 Kick / Swim
- - - - -
Repeat 2x
- 6 x 50 IMO - No Free
- 3 x 100 Free - Descend 1→3
- Rest :30
- 1 x 200 IM or IM Combo
- 1 x 100 Easy

4 x 50 Choice - Variable Sprint
2 x 50 Kick - Choice
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Kick / Swim by 50
4 x 50 Choice - Drill / Swim by 25
4 x 50 Free - Build
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 1 x 100 Specialty - Build
- 1 x 50 Free - Easy
- 2 x 50 Choice - Kick
- 1 x 50 Free - Easy
- 4 x 50 Specialty - FASTER
- 1 x 100 Easy

4 x 50 25 Kick / 25 Swim
1 x 100 Easy
- - - - -
Cool Down

300 Swim
6 x 50 Drill
      2 - L/R Balance
      2 - Single Switch
      2 - Triple Switch
4 x 50 Free - DPS
- - - - -
2 x 200 Free - Moderate
1 x 200 Free - Faster
1 x 100 Kick - Build
2 x 50 Free - Strong
1 x 100 Easy

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

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

300 Swim
6 x 50 IMO - 25 Kick / 25 Swim, No Free
4 x 50 Free - Descend 1→4
- - - - -
Repeat 3x
- 2 x 50 IMO by Round - Build
- 2 x 50 Free - Fast in the Black
- 2 x 50 Kick - Choice
- 1 x 100 Easy
- 1 x 200 IM or IM Combo
- Rest :30
     Round 1 = 50 Fly / 50 Back then Round 2 = 50 Breast / 50 Free

2 x 100 Free - DPS
2 x 50 Kick
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim by 25
- - - - -
Repeat 3x
- 3 x 50 Swim* - Descend 1→2, #3 FAST
- 3 x 50 Free - JMI (Just Make It)
- 3 x 50 Swim* - BLAST
- 1 x 50 Free - Smooth
- 1 x 200 Choice
     50 Kick on Back / 100 Swim / 50 Kick on Back
*Round 1 - Swim = Choice*
*Round 2 - Swim = Free*
*Round 3 - Swim = Choice*

4 x 50 Choice - Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Free - DPS, 6 Fly Kicks Each Wall
4 x 50 Free - Drill / Swim
2 x 50 Kick on Back
- - - - -
Repeat 4x
- 1 x 200 Free - DPS
- 1 x 150 Free - Build
- 1 x 50 Kick on Back - FAST
- Rest :30

Repeat 2x
- 1 x 100 Free - Build
- 1 x 50 Kick - FAST
- 1 x 50 Free - Faster
- 1 x 100 Choice - Smooth

2 x 100 Choice - 50 Kick / 50 Swim, All Smooth
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim / Kick / Swim by 25
6 x 50 Free - Descend 1→3, 4→6
- - - - -
2 x 100 Free (pull optional)
2 x 50 Free - Build
2 x 150 Free - Build
4 x 50 Free - Faster
2 x 100 Free - DPS, Moderate
6 x 50 Free - Faster
1 x 100 Easy
Rest :30
1 x 200 Free - Strong
1 x 100 Easy

4 x 50 Choice - 25 Kick / 25 Swim
- - - - -
Cool Down

300 Swim
4 x 50 IMO - Drill / Swim by 25
4 x 50 Swim - DPS
- - - - -
8 x 50 Speed Play
     Build
     Fast Breakout & Finish
     FAST
     25 Fast / 25 Easy

1 x 50 Easy

Firecracker 50’s!
4 x 50 Off the Blocks - 100 or 50 of Each Stroke, Race
- - - - -
Cool Down

300 Swim
6 x 50 IMO - No Free
4 x 50 Free - Descend 1→4
- - - - -
Repeat 4x: Set Notes: PERFECT DETAILS!!! - Walls, Underwater, Strokes, Breathing
- 4 x 50 IMO by Round - Descend 1→3, #4 = FAST
- Rest :30
- 1 x 200 IM - Build Each 50!
- 1 x 50 Kick on Back - BLAST LEGS!
- 1 x 50 Free - Smooth
- Rest :30

4 x 50 Choice - Perfect
- - - - -
Cool Down

300 Swim
2 x 100 Back or Free - 50 Kick / 25 Drill / 25 Swim
2 x 100 Breast or Fly - 50 Kick / 25 Drill / 25 Swim
2 x 50 Free - DPS
- - - - -
8 x 50 25 Stroke - DPS / 25 Free - Smooth
4 x 100 50 Stroke - Strong / 50 Free - Smooth
2 x 200 100 Stroke - Stronger / 100 Free - Smooth

Repeat 2x
- 2 x 100 50 Swim / 50 Kick on Back - FAST
- 6 x 50 Swim
     2 Stroke - FAST
     1 Free - Easy

4 x 50 25 Swim / 25 Kick
1 x 100 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Free - Drill / Swim by 50
2 x 50 Kick - Build
4 x 50 Free - DPS
- - - - -
1 x 100 Free
6 x 50 Free - Just Make the Interval
1 x 200 Free
4 x 50 Free - Faster
1 x 300 Free
2 x 50 Free - Faster
1 x 400 Free
1 x 50 Free - Know Time
1 x 50 Free - Smooth
Rest :30
6 x 50 Free
1 x 100 Free - Strong
4 x 50 Free
1 x 200 Free - Know Time
- - - - -
Cool Down

300 Swim
3 x 100 25 Kick / 25 Drill / 50 Swim
     Drills: L/R Balance, Single Switch, Triple Switch
4 x 50 Free - DPS
- - - - -
1 x 400 Free - DPS
2 x 50 Kick - Build
4 x 50 Free - Faster
1 x 100 Easy
Rest :30

1 x 200 Free - DPS
2 x 50 Kick - Build
2 x 50 Free - Faster
1 x 100 Easy
Rest :30

1 x 100 Free - Build
2 x 50 Kick - Build
1 x 50 Free - Faster
1 x 150 Easy

3 x 100 Drill / Swim by 50
- - - - -
Cool Down