300 Swim
2 x 100 Drill / Swim by 50 - L/R Balance
2 x 50 Kick - Build
4 x 50 Swim - Choice, DPS
- - - - -
2 x 100 Free - Build

10 x 50 Free - Swim
     3 Moderate → 1 FAST
     2 Moderate → 1 FAST
     1 Moderate → 1 FAST
     1 Easy

2 x 100 Free - Good Walls

6 x 50 Choice - Swim
     1 Non-Free - FAST → 1 Free - Easy

Repeat 2x - w/ Fins
- 1 x 50 Free - 6 Kicks off Wall
- 1 x 50 Kick - Sprint
- 1 x 50 Smooth
- 1 x 50 Swim - Choice, FAST
- 1 x 100 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Drill / Swim
4 x 50 Kick - Build
- - - - -
4 x 50 Free - DPS
Rest :15
1 x 100 Easy
4 x 50 Stroke / Free
Rest :15
1 x 100 Easy
4 x 50 Choice - Stroke, Build
Rest :15
1 x 100 Easy

2 x 100 Choice - Stroke

Repeat 2x - w/ Fins
- 4 x 50 Variable Sprint
- 2 x 50 Kick - Build
- 2 x 50 Free - Build

4 x 50 Swim - Smooth, DPS
- - - - -
Cool Down

300 Swim
2 x 50 Kick
4 x 50 IMO - Drill / Swim by 25
- - - - -
1 x 200 Free - DPS
3 x 100 IM - Descend 1→3
1 x 200 Free - DPS
2 x 100 IM - Descend 1→2
1 x 200 Free - DPS
1 x 100 IM - Strong

Rest 1:00

1 x 200 IM or IM Combo
3 x 100 Free - Descend 1→3
1 x 200 IM or IM Combo
2 x 100 Free - Descend 1→2
1 x 200 IM or IM Combo
1 x 100 Free - Strong

1 x 100 Choice - Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
- - - - -
6 x 100 Free
1 x 100 Swim - Smooth
2 x 50 Kick - Fast in the Black

4 x 100 Free - Descend 1→4
1 x 100 Swim - Smooth
2 x 50 Kick - Build

2 x 100 Free - Fast
2 x 50 Kick - FAST
1 x 100 Free - DPS

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

300 Swim
1 x 200 Drill / Swim by 50
2 x 100 Kick / Swim by 50
4 x 50 Swim
- - - - -
1 x 300 Free - Smooth
3 x 100 Kick - FAST / Swim by 50
6 x 50 Swim - Free
     Odds = DPS, Build
     Evens = FAST
1 x 100 Easy

1 x 200 Free - Smooth
2 x 100 Free - Faster, DPS
4 x 50 Free - Build
     4-6 Kicks off the wall, Get past the flags
1 x 100 Easy

4 x 50 Drill / Swim
1 x 200 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 / Kick on Back / Free by 50
6 x 50 Swim
     Odds = Stroke - Build
     Evens = Free - Smooth

1 x 200 Free - Build
2 x 100 Free - DPS / Kick by 50
3 x 50 Choice - Build

1 x 100 Choice - Strong, Off Blocks

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

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

Repeat 2x
- 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 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 - Strong
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 by 25
- 4 x 50 Free - Ascend
- - - - -
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 Best Stroke - Sprint
2 x 50 Kick - Build
1 x 100 Free - Smooth
Rest :30
1 x 100 Best Stroke - Strong

6 x 50 Choice
     2 Smooth, DPS
     2 Kick
     2 Drill
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 50 Free - DPS
- - - - -
3 x 200 Free - Descend 1→3
2 x 50 Free - Build
2 x 50 Free - Faster
Rest 1:00
2 x 200 Free - Negative Split
2 x 50 Free - Build
2 x 50 Free - Faster
1 x 100 Easy

2 x 100 Free -Strong
4 x 50 Free - Good Walls
1 x 100 Easy

6 x 50 Choice - w/ Fins
     #1 = Kick
     #2 = Kick / Swim
     #3 = Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Kick / Swim / Drill / Swim
4 x 50 Swim - DPS
- - - - -
1 x 100 Free - DPS
1 x 200 Free - Build
1 x 300 Free (pull optional)
1 x 400 Free (pull optional)
1 x 300 Kick - Build / Swim by 150
1 x 200 Kick - Build / Swim by 100
1 x 100 Kick - FAST
1 x 100 Swim - Easy

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

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

6 x 50 Free - 200 Pace
1 x 100 Choice - Easy

4 x 50 Free - Faster than above
1 x 100 Choice - Easy

2 x 50 Free - Sprint w/ Fins
1 x 100 Easy

4 x 50 Choice - Kick / Swim
2 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
- - - - -
Repeat 2x
- 2 x 100 Free - DPS, Good Walls
- 4 x 50 Choice - Stroke, All Same
- 2 x 50 Free - Faster, Hold Time
- 2 x 50 Kick on Back - Build
- 1 x 100 Easy

3 x 50 IMO - Drill / Swim, No Free
1 x 50 Easy
1 x 100 Choice - Strong, NO FREE

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

300 Swim
1 x 300 IMO - Drill / Swim
4 x 50 IMO - Kick
2 x 50 Free
- - - - -
2 x 50 Free - DPS
1 x 100 Breast / Free by 50
1 x 150 Back / Breast / Free by 50
1 x 200 IM or IM Combo
1 x 50 Easy
Rest :30
4 x 50 Kick - Sprint the Black
1 x 100 Easy
Rest :30
1 x 200 Stroke or IM
1 x 150 Fly / Back / Breast by 50
1 x 100 Best Stroke - Build
2 x 50 Free - Fast LEGS
1 x 50 Easy

4 x 50 Kick / 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, Underwater Switch, Triple Switch
- - - - -
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
1 x 200 Easy
- - - - -
Cool Down

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

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

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

6 x 50 Sub Kick / Super Stroke
     8 Kicks → 2 FAST Strokes
     6 Kicks → 3 FAST Strokes
     4 Kicks → 4 FAST Strokes

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

300 Swim
6 x 50 IMO - Drill / Swim by 50 on :15 Rest (2x Fly / Back / Breast / NO FREE)
Drills= Fly - Body dolphin with a scull (press chest down)
     Back - Triple Switch (balance drill / 3 strokes / balance drill)
     Breast - 1 Pull / 2 Kicks / Long Glide (keep hips up)

4 x 50 Free - Descend 1→4
- - - - -
Repeat 4x
- 2 x 50 Free - Build
- 2 x 50 IMO by Round
     #1 = Stroke - DPS or Stroke / Free by 25
     #2 = Stroke - Build
- 1 x 100 Free - 4-6 Kicks off Walls
- 2 x 50 IMO by Round - Kick, Build
- 1 x 100 Choice - Easy

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

300 Swim
1 x 200 Drill / Swim by 50
     Drills: Balance, Triple Switch
2 x 50 Kicks
4 x 50 Free - DPS
- - - - -
1 x 500 Free (pull optional)

4 x 100 Free - Descend
1 x 300 Free (pull optional)
2 x 100 Free - Strong
1 x 50 Free - Easy
2 x 50 Free - Faster
1 x 50 Easy

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

300 Swim
4 x 50 Choice
     Odds = Kick / Swim
     Evens = Drill / Swim
4 x 50 Free - Drill / Swim
     Drills: L/R Balance, Single Switch, Triple Switch
- - - - -
3 x 200 Free - Descend by 50
3 x 100 Free - DPS
5 x 50 Free - Descend 1→3, FAST 4 & 5
1 x 50 Free - Smooth

2 x 200 Free - Descend by 50
2 x 100 Free - DPS
5 x 50 Free - Descend 1→3, FAST 4 & 5
1 x 50 Free - Smooth
2 x 100 Kick / Swim - Smooth
- - - - -
Cool Down

300 Swim
6 x 50 Swim - Descend 1→3, 4→6
1 x 200 Kick around the World - Back / Right Side / Belly / Left Side
- - - - -
3 x 100 Free - Descend 1→3
Rest :30
1 x 50 FAST
1 x 50 Easy

2 x 100 Free - Sprint the Black
Rest :30
3 x 50 Odds = FAST
1 x 50 Easy

1 x 100 Free - Build
Rest :30
5 x 50 Odds = FAST
1 x 50 Easy

4 x 50 Free - 200 Simulation

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