300 Swim
1 x 200 Drill / Swim by 50
1 x 100 Kick / Swim by 50
4 x 50 Free - DPS
- - - - -
Repeat 3x
- 6 x 25 Free
     Breaths per 25: 3 / 3 / 2 / 2 / 1 / 1
- 3 x 50 Kick - Build
- 1 x 200 Free
     Round 1 = Build
     Round 2 = Negative Split
     Round 3 = Smooth
     Round 4 = Strong
- 1 x 100 Free - Smooth

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

300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
1 x 300 Free - Moderate
1 x 100 Faster
Rest :30
1 x 200 Free - Moderate
2 x 100 Faster
Rest :30
1 x 100 Free - Moderate
3 x 100 Faster
1 x 100 Smooth
Rest :30
1 x 100 Free - Sprint

10 x 50 Choice
     #1-3 = Kick - Descend
     #4 = Swim - Easy
     #5-7 = Swim - Descend
     #8 = Swim - Easy
     #9 = Swim - Sprint
     #10 = Swim - Easy
4 x 50 Drill / Swim
1 x 200 Easy
- - - - -
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
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
3 x 100 Drill / Swim by 50
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
1 x 300 Free - Moderate
1 x 100 Faster
Rest :30
1 x 200 Free - Moderate
2 x 100 Faster
Rest :30
1 x 100 Free - Moderate
3 x 100 Faster
1 x 100 Smooth
Rest :30
1 x 100 Free - Strong

10 x 50 Choice
     #1→3 = Kick - Descend
     #4 = Swim - Easy
     #5→7 Swim - Descend
     #8 = Swim - Easy
     #9 = Swim - Sprint
     #10 = Swim - Easy
4 x 50 Drill / Swim
1 x 200 Easy
- - - - -
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
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

300 Swim
6 x 50 Drill
     2 - L/R Balance
     2 - Triple Switch (6 Kick / 3 Strokes)
     2 - Underwater Switch
4 x 50 Free - DPS
- - - - -
3 x 200 Free - Moderate
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 - Moderate
2 x 100 Free - Build
2 x 50 Choice - Kick on Back
2 x 50 Free - Strong
1 x 100 Easy

4 x 50 Kick / Swim by 25
1 x 100 Free - Smooth
- - - - -
Cool Down

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

2 x 150 Free - DPS
2 x 50 Kick - Fast in the Black

3 x 100 Free - Descend 1→3
2 x 50 Kick - Faster

6 x 50
     Odds = Faster
     Evens = Smooth
2 x 50 Kick - Fastest
1 x 100 Choice - Smooth

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

300 Swim
4 x 50 Free - DPS, 6 Fly Kicks off each Wall
4 x 50 Free - Drill / Swim
- - - - -
1 x 300 Free - Descend by 100
3 x 100 Free - Faster
6 x 50 Free - Fastest

1 x 200 Free - Descend by 50
2 x 100 Free - Faster
4 x 50 Free - Fastest

1 x 100 Free - Descend by 25
4 x 50 Free - Faster
2 x 50 Free - Fastest

1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Choice - Kick / Swim
4 x 50 Free - Drill / Swim by 25
     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

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

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
- - - - -
6 x 100 Free - Progressively Faster by 2
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
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
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