300 Swim
3 x 100 50 Kick / 25 Drill / 25 Swim
6 x 50 Free - Descend 1→3, 4→6
4 x 25 FAST / Easy
- - - - -
8 x 50 Free @200 Pace
     Target Time: 3rd 50 of a 200
3 x 100 Free - DPS
Rest 1:00
8 x 50
     Odds = FAST Flutter Kick
     Evens = Swim - Smooth
3 x 100 Free - DPS, 4-6 Underwater Kicks
Rest 1:00
8 x 50 Free - Breath Control
     By 50: 4 breaths, 3 breaths, 2 breaths, 1 breath - 2x

1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
4 x 75 Free - Descend 1→4
Rest :20
1 x 200 Free - Pull
4 x 75 Free - Fast in the Black
Rest :20
2 x 100 Kick - Build
4 x 75 Free - DPS
Rest :20
1 x 200 Free - Good Walls, 4-6 Kicks
1 x 100 Free - Easy

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

300 Swim
3 x 100 50 Drill / 50 Swim
     Drills: L/R Balance, 8 Kick Sideline, Bow & Arrow, Triple Switch
4 x 50 25 Swim / 25 Kick
- - - - -
1 x 300 Free - DPS, Smooth
2 x 200 Free - Hold Pace
Rest :15
1 x 200 Free - Faster
3 x 100 Free - Hold Pace
Rest :15
1 x 100 Free - Faster
6 x 50 Free - Smooth
Rest :15
2 x 50 Free - Fastest
1 x 100 Easy

12 x 25 Kick - Choice
     1 Kick - Build
     1 Kick - FAST
     1 Swim - Easy x4

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

300 Swim
3 x 100 Drill / Swim by 25
     Drills: L/R Balance, Single Switch, Triple Switch
4 x 50 Free - 4-6 Kicks off Walls
4 x 50 Kick
- - - - -
1 x 300 Free (pull optional)

4 x 150 Free
     #1, 3 = Build by 50
     #2, 4 = DPS, 4-6 Kicks off each wall
4 x 50 Kick - Build
1 x 100 Free - Easy

3 x 150 Free - Descend 1→3
3 x 50 Free - Faster
1 x 100 Easy

3 x 100 Free - Ascend
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
- - - - -
3 x 200 Free - 3rd 50 Faster
1 x 100 Free - Build
2 x 50 Flutter Kick on Back
2 x 50 Free - Strong
1 x 100 Easy

2 x 200 Free - 3rd 50 Faster
2 x 100 Free - Build
2 x 50 Choice - Kick on Back
2 x 50 Free - Strong
1 x 100 Easy
Rest :30
1 x 200 Free - Strong

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

300 Swim
2 x 100 Scull / Swim / Kick / Swim by 25
2 x 100 50 Drill / 50 Swim
2 x 50 Swim - DPS
- - - - -
1 x 300 Free - Descend by 100
3 x 100 Free - Strong
6 x 50 Kick - Descend 1→3, 4→6

1 x 300 Free - Good Walls
3 x 100 Kick - Strong
6 x 50 Free - Descend 1→3, 4→6

1 x 200 Free - Strong
1 x 100 Smooth

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

300 Swim
2 x 100 Drill / Swim by 50
1 x 100 Kick / Swim by 50
4 x 50 Free - DPS
- - - - -
6 x 100 Free - DPS, 4-6 Kicks Off Walls
Rest :30
3 x 200 Free - Rotate FAST 50
Rest :30
4 x 100 Free - Descend 1→4
1 x 200 Free - Smooth
1 x 100 Choice - Easy

8 x 25
     Odds = Build
     Evens = Sprint
2 x 100 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 200 Free - Pull
4 x 75 50 Drill / 25 2 Breath Max
4 x 25 Kick on Back - 4-6 Kicks off Wall
1 x 100 Choice - Smooth

1 x 200 Free - DPS
4 x 75 50 Kick / 25 Swim
4 x 25 Free - 3 / 2 / 1 / 2 Breaths by 25
1 x 100 Choice - Smooth

Fins:
- 2 x 100 Free - Good Walls
- 4 x 50 Swim - Descend, Stroke Count
- 4 x 25 Drill
- - - - -
Cool Down

300 Swim
4 x 75 50 Drill / 25 Swim
4 x 50 25 Kick / 25 Swim
4 x 25 Free - DPS
- - - - -
1 x 300 Free - Pull
2 x 150 Free - 3rd 50 Faster
2 x 50 Kick - Build
1 x 200 Free - Pull
2 x 100 Free - Build
4 x 50 Kick - Fast in the Black
Rest :30
1 x 200 Free - Strong
Rest :30
6 x 50 Kick
     Odds = Build
     Evens = FAST
1 x 100 Easy

8 x 25
     Odds = Underwater kick to 15M then 2 breakout strokes
     Evens = Swim - Smooth, DPS
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Kick
4 x 25 Swim - Build
- - - - -
Working on walls and breath controls
5 x 100 Free - Pull, Descend 1→4, 5 is FAST
3 x 50 25 DPS / 25 Balance Drill
6 x 25 Free
     Odds = Kick on Back
     Evens = Swim - Group 1/2 1-2 breaths only, Groups 3/4 2-3 breaths only
Rest :30

5 x 100 Free - Descend 1→3, Hold 4&5
3 x 50 25 DPS / 25 Triple Switch Drill
6 x 25 Free - Breath 3-2-1 by 25 x2
Rest :30

5 x 100 Free - Descend 1→2, Hold 3-5

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

300 Swim
2 x 100 Drill / Swim

3 x 50 Free
2 x 75 Kick - Right / Back / Left
- - - - -
1 x 300 Free (pull optional)
3 x 150 Free - Rotate Faster 50
3 x 50 Kick on Back - Strong
1 x 100 Free - Smooth

1 x 200 Free (pull optional)
2 x 75 Free - Last 25 Faster
2 x 50 Kick - Build
1 x 100 Free - Smooth

1 x 100 Free - DPS
2 x 50 Free - Stronger
1 x 50 Kick - Strong
1 x 100 Free - Smooth

2 x 75 Kick / Drill / Swim
3 x 50 Swim - Smooth
- - - - -
Cool Down

300 Swim
4 x 75 Choice - 25 Drill / 50 Free
4 x 50 Free - 25 Swim / 25 Kick on Back
- - - - -
3 x 50 Free
2 x 150 Free
6 x 50 Free - Just Make It!
1 x 200 Free - Strong
Rest 1:00
2 x 75 Free
2 x 150 Free
6 x 75 Free - Just Make It!
1 x 200 Free - Stronger
Rest 1:00
1 x 100 Free
1 x 100 Free - Smooth
6 x 100 Free - Just Make It!
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
     Drills: L/R Balance, Swingle Switch, Triple Switch
4 x 50 Free - DPS
2 x 50 Kick
- - - - -
1 x 300 Free (pull optional)
1 x 200 Free - Build
1 x 100 Kick on Back - Tight Streamline
1 x 100 Choice - Easy
2 x 50 Kick - Choice
4 x 50 Free - Variable Sprint
6 x 50 Free - Descend 1–3, 4–6
Rest :30
1 x 200 Free - DPS
2 x 100 Free - Build
4 x 50 Free - Ascend (strong to smooth)
1 x 200 Choice - Easy

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

300 Swim
1 x 200 Drill / Swim by 50
     Drills: L/R Balance, Single Switch, Triple Switch
4 x 50 Free - DPS
2 x 50 Kick on Back
- - - - -
1 x 300 Free (pull optional)
3 x 100 Free - Moderate, Hold Time
2 x 75 Kick on Back - Build

3 x 50 Free - Descend 1→3
Rest :30
1 x 200 Free - DPS
2 x 100 Free - 4-6 Kicks off Walls
2 x 50 Kick - Build
2 x 50 Free - Faster
Rest :30
1 x 100 Free - Strong

2 x 50 Free - Build
1 x 100 Easy

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

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Free - Kick by 25
- - - - -
1 x 400 Free (pull optional)
1 x 100 Free - DPS

1 x 100 Kick - Build

1 x 100 Choice - Easy
Rest 1:00
2 x 200 Free (pull optional)
2 x 50 Free - Build
2 x 50 Kick - Faster
1 x 100 Choice - Easy

4 x 50 Free - 200 Simulation
1 x 100 Easy

9 x 50 Choice
     #1 = Kick - Build
     #2 = Kick / Swim by 25
     #3 = Swim - Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
     Drills: L/R Balance, Single Switch, Triple Switch
2 x 50 Kick on Back
2 x 50 Free - DPS
- - - - -
4 x 100 Free - Smooth
1 x 100 Faster
1 x 50 Choice - Easy
2 x 100 Free
2 x 100 Faster
1 x 50 Choice - Easy
Rest :30
3 x 100 Free - Hold Pace

1 x 200 Free - Smooth, DPS
     Tight Streamline off walls w/ 4-6 dolphin kicks

10 x 50 Kick
     #1-3 = Descend
     #4 = Swim - Easy
     #5-7 = Fast in the Black
     #8 = Swim - Easy
     #9 = Sprint
     #10 = Swim - Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
1 x 100 Kick
4 x 50 Free - Fast in the Black
- - - - -
1 x 600 Free (pull optional)
     Column 1&2 = 100 Moderate → 50 Faster x4
     Column 3&4 = 100 Moderate → 25 Faster x4
3 x 100 Free - Descend, Build
Rest :30

1 x 400 Free (pull optional)
2 x 100 Free - Build
Rest :30

1 x 200 Free - Strong
2 x 50 Free - DPS

4 x 50 Kick - Build
4 x 50 Choice - Smooth
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Kick / Swim / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
4 x 100 Free - Descend 1→4
2 x 50 Kick on Back

1 x 200 Free - Pull
2 x 100 Free - Fast in the Black
2 x 50 Kick on Back

1 x 100 Free - Smooth, DPS
1 x 100 Free - Build
2 x 50 Kick on Back

1 x 200 Free - Pull
1 x 100 Choice - Easy

4 x 50 Choice - Drill / Swim by 25
2 x 50 Free - DPS
1 x 200 Free
- - - - -
Cool Down

300 Swim
2 x 75 Kick / Drill / Swim by 25
4 x 50 Free - Build
4 x 25 Kick - Variable Sprint
- - - - -
2 x 200 Free (pull optional)
2 x 50 Kick - FAST

3 x 150 Free - DPS, Moderate
2 x 50 Kick - Build, 4-6 Underwater Kicks

4 x 100 Free - Descend 1→3, Hold 4
1 x 100 Free - Easy
Rest :30

1 x 200 Build - Strong
1 x 100 Easy

8 x 25
     Odds = Choice - Swim, Smooth
     Evens = Kick on Back - Tight Streamline, Good Underwaters!
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
4 x 75 Choice - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 500 Free (pull optional)

2 x 250 Free - 4 to 6 Kicks Off Walls

5 x 100 Free
     2 on
     2 on
     1 on

3 x 50 Free - Descend 1→3
Rest :30

3 x 100 Swim - Smooth
2 x 50 Kick
1 x 200
- - - - -
Cool Down