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
4 x 50 Choice
     Odds = Drill / Swim by 25
     Evens = Kick / Swim by 25
4 x 50 Free - Variable Sprint
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 3 x 50 Choice - Build
- Rest :30
- 1 x 50 Choice - Swim, FAST
- 3 x 50 Choice - Descend 1→3
- Rest :30
- 1 x 50 Choice - Kick, FAST
- 1 x 100 Easy

2 x 100 Choice - Sprint the Black
2 x 50 Choice - Kick
1 x 100 Easy

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

8 x 50
     2 Smooth, DPS → 2 Kick → 2 Drill → 2 Smooth
- - - - -
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 IM Combo
- 1 x 100 Free - Easy
- 2 x 100 Free / Choice Stroke by 50

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

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

2 x 150 Free - DPS
4 x 50 Free - Build, 4-6 Kicks off Wall

3 x 100 Free - Descend 1→3
4 x 50 Free - Faster
1 x 100 Easy
Rest :30
1 x 200 Free - Strong
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick
- - - - -
4 x 100 Free - Descend 1→4
2 x 50 Kick - Choice
2 x 200 Free - Build
2 x 50 Kick on Back
4 x 100 Free - Ascend 1→4
2 x 50 Kick - Build
1 x 100 Choice - Smooth

1 x 100 Free - DPS
4 x 50 Choice - DPS, Smooth
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
2 x 100 Drill / Swim by 50
2 x 100 Kick / Swim by 50
4 x 50 Choice - Build
- - - - -
12 x 50 Free - Every 3rd FAST
1 x 100 Easy

6 x 50
     Odds = Free - Build
     Evens = Stoke - Fast / Easy by 25
1 x 100 Easy

4 x 50 Choice - Descend 1→4
1 x 100 Free - Easy

6 x 50 Sub Kick / Super Stroke
     8 / 2 → 6 / 3 → 4 / 4 → Repeat

2 x 50 Free - DPS
1 x 200 Easy
- - - - -
Cool Down

300 Swim
6 x 50 IMO - Drill / Swim by 50, No Free
     Fly = Body Dolphin w/ Scull
     Back = Triple Switch
     Breast = 1 Arm Pull —> 2 Kicks
4 x 50 Free - Descend 1—>4
- - - - -
Repeat 4x - IMO by Round
- 2 x 50 Free - Build
- 2 x 50 Stroke - DPS
- 1 x 100 Free - Good Walls
- 2 x 50 Kick - Build
- 1 x 100 Choice - Easy

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

300 Swim
1 x 200 IMO - Drill / Swim by 25
6 x 50 Choice - Kick / Swim by 25
- - - - -
1 x 200 Free - DPS
8 x 50
     Odds = Stroke - Build, No Free
     Evens = Free

2 x 100 Free - Build
6 x 50
     Odds = IMO - Kick
     Evens = IMO - Swim, No Free

4 x 50 Free - DPS, 4-6 Kicks off walls
4 x 50 IMO or Stroke - Hold Time

8 x 50 Choice w/ Fins - Sub Kick / Super Stroke
12 / 2 → 10 / 3 → 8 / 4 → 6 / 5 → Repeat
4 x 50 Choice - Smooth
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
     Drills = L/R Balance, Triple Switch
2 x 50 Kick on Back
4 x 50 Free - DPS
- - - - -
4 x 100 Free - Descend
1 x 300 Free (pull optional)
2 x 100 Free - Build
4 x 50 Free - Faster
1 x 100 Easy

1 x 200 Free - Strong
1 x 100 Easy

Fins on:
- 4 x 50 Kick - Build
- 4 x 50 Variable Sprint
- 1 x 100 Swim - Easy
- - - - -
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
3 x 100 IMO - Drill / Swim by 50 on :15 Rest
4 x 50 Free - DPS
- - - - -
Repeat 3x
- 3 x 50 Choice - Swim, Build
- 1 x 50 Kick - IMO by Round
- 1 x 100 Free - Smooth
- 1 x 200 IM or IM Combo
- 1 x 100 Free - Smooth

2 x 50 Kick
2 x 50 Free - DPS
1 x 100 Choice - Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Scull / Swim / Drill / Swim by 25
2 x 50 Kick
4 x 50 Variable Sprint
- - - - -

8 x 50 Choice
     Odds = Stroke
     Evens = Free
1 x 100 Free - Easy

6 x 50 Choice - Descend 1→3, 4→6
1 x 100 Free - Easy

4 x 50 Best Stroke - DPS
1 x 100 Free - Easy

2 x 50 Choice - FAST
1 x 100 Free - Easy

2 x 100 Kick / Swim by 50
4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
3 x 100 Scull / Swim / Drill / Swim by 25
2 x 50 Kick - Build
- - - - -
1 x 300 Free (pull optional)
2 x 150 Free - DPS
3 x 100 Free - Build

1 x 200 Free - DPS
2 x 100 Free - Build
4 x 50 Kick - Strong

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

Repeat 2x
- 2 x 50 Kick - Build, 4-6 Kicks off Walls
- 1 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
1 x 100 Kick / Swim by 50
2 x 50 Free - DPS
- - - - -
6 x 100 Free - 4 to 6 Kicks off Walls
     3 on base time
     3 on 5 sec faster
Rest 1:00
3 x 200 Free - Build 2nd 100
4 x 100 Free - Descend 1→4
2 x 200 Free - DPS, Good Walls
1 x 100 Easy

2 x 100 Drill / Swim by 50
- - - - -
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 IMO - Drill / Swim by 25
4 x 50 Swim - DPS
- - - - -
4 x 100 Free - Rotate FAST 25

8 x 50 Swim - Speed Play
     #1, 4 = Build
     #2, 5 = Fast Breakout & Finish
     #3, 6 = All FAST
     #4, 8 = Fast / Easy by 25
1 x 50 Easy

4 x 100 Off Blocks - Race Pace, For Time
- - - - -
Cool Down

300 Swim
3 x 100 IMO - Drill / Swim by 50
4 x 50 IMO - Kick
- - - - -
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 - Build
Rest :15
1 x 100 Easy

1 x 200 IM*
     *Columns 3-5 may do IM Combo
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
2 x 100 Free - Drill / Swim by 50
2 x 50 Kick - Build
4 x 50 Free - DPS
- - - - -
3 x 200 Free - Breathe R / L / 3 / 5 by 50
2 x 50 Kick - Choice
2 x 200 Free - Breathe 3 / 5 by 50
4 x 50 Kick - Build
1 x 200 Free - Build
6 x 50 Kick on Back
1 x 100 Free - Easy

2 x 50 Swim - Choice, Fast in the Black
1 x 200 Easy
- - - - -
Cool Down