300 Swim
3 x 100 75 Free / 25 IMO
4 x 50 Swim - DPS
- - - - -
6 x 50 Free - GET MOVING!
1 x 200 Free - Smooth
3 x 100 Free - Strong
1 x 200 Free - Smooth
2 x 150 Free - Stronger
1 x 200 Free - Smooth
1 x 300 Free - Strongest

Repeat 4x
- 2 x 25 Free - Build
- 2 x 25 Choice - All Out Speed
- Rest :15
- - - - -
Cool Down

300 Swim
2 x 100 Scull / Swim / Kick / Swim
2 x 100 Drill / Swim by 50
2 x 50 Swim - DPS
- - - - -
1 x 400 Free - Negative Split
2 x 100 Free
2 x 50 Free

1 x 300 Free - Negative Split
4 x 100 Free
4 x 50 Free

1 x 200 Free - Negative Split
6 x 100 Free
6 x 50 Free

4 x 50 Smooth
- - - - -
Cool Down

300 Swim
4 x 75 50 Drill / 25 Swim
4 x 50 Kick / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 300 Free - Pull
9 x 50 Free - 2 Swim / 1 Kick x3
1 x 100 Choice - Smooth

1 x 300 Free - DPS
6 x 50 Free - 2 Swim / 1 Kick x2
1 x 100 Choice - Smooth

1 x 300 Free - Build
9 x 25 1 UWK / 1 Build / 1 Swim x3
(choice of equipment)

1 x 125 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Scull / Swim / Drill / Swim
2 x 100 Kick / Swim by 50
2 x 50 Swim - DPS
- - - - -
1 x 250
10 x 100 Free
     4 on base
     4 on base minus :05
     2 on base minus :10
1 x 100 Easy

1 x 250 Free (pull optional)
5 x 100 Free
     2 on base minus :05
     2 on base minus :10
     1 on base minus :15
1 x 100 Easy

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

300 Swim
3 x 100 Kick / Swim by 50
4 x 50 Free - Drill / Swim by 25
     Drills: L/R Balance, Single Switch, Triple Switch
- - - - -
Repeat 2x
- 1 x 250 Free (pull optional)
- 1 x 100 Kick - Build
- 3 x 50 Free - Descend 1→3
- Rest :15

Repeat 2x
- 1 x 200 Free (pull optional)
- 2 x 100 Free - Build
- 2 x 50 Flutter Kick - FAST
- Rest :15

2 x 100 Drill / Swim by 50
2 x 50 Choice - Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Kick / Swim / Drill / Swim
4 x 50 Kick on Back - Build / Swim - DPS
- - - - -
1 x 500 Free (pull optional)

2 x 200 Free
     #1 = DPS
     #2 = Build

3 x 100 Free - Descend 1→3, 4→6

4 x 50 Free - Build
1 x 100 Choice - Smooth

6 x 50 Kick - Descend 1→3, 4→6
4 x 50 Free - DPS, Smooth

1 x 100 Choice - Drill / Swim
1 x 200 Free - Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
     Drills: L/R Balance, 8 Kick Sideline, Triple Switch
4 x 50 Swim - Build
- - - - -
3 x 200 Free - Descend 1→3
1 x 200 Free - Faster
1 x 100 Easy

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

3 x 50 Free - Descend 1→3
1 x 50 FAST
1 x 100 Easy

1 x 200 Free - Strong

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

300 Swim
2 x 75 Kick / Drill / Swim
4 x 50 Free - DPS
4 x 25 Variable Sprint
- - - - -
1 x 300 Free - Pull
1 x 50 Kick Choice - Build
2 x 150 Free - DPS
1 x 50 Kick Choice - Build
3 x 100 Free - Fast in the Black
1 x 50 Swim - Smooth
3 x 100 Free - Descend 1→3
1 x 50 Kick on Back - Strong
2 x 150 Free - Last 50 Faster
1 x 50 Kick on Back - Strong
Rest 1:00
1 x 300 Free - Strong

6 x 50
     Odds = Drill / Swim - Smooth
     Evens = Swim - Smooth / Kick - Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 25 Free - 4 to 6 Kicks off Walls
- - - - -
1 x 400 Free - Good Walls
4 x 100 Free - Negative Split
Rest :30
2 x 200 1 Pull / 1 Build
Rest :30
8 x 50 Free - Descend 1→4, 5→8
1 x 400 Free - Good Walls

4 x 50 Kick - Build
1 x 200 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
- - - - -
3 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, 4 to 6 dolphin kicks

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

300 Swim
3 x 100 Free - Drill / Swim by 50
     Drills: L/R Balance, 8 Kick Single Switch, Triple Switch
4 x 25 Kick
2 x 50 Free - Build
- - - - -
1 x 50 Kick on Back
1 x 100 Free - Build
1 x 150 Free - 3rd 50 Faster
1 x 200 Free - Build
1 x 300 150 KOB / 150 Free - Smooth
1 x 400 Free (pull optional)
1 x 300 150 KOB / 150 Free - Smooth
1 x 200 Free - Build
1 x 150 Free - 4 to 6 Kicks off walls
1 x 100 Free - Swim Strong
1 x 50 Kick on Back

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

300 Swim
3 x 100 Free - Kick / Swim / Drill / Swim by 25
4 x 50 Swim - DPS
4 x 25 Variable Sprint
- - - - -
1 x 300 Free (pull optional)
3 x 150 Free
     #1 = First 50 Faster
     #2 = 2nd 50 Faster
     #3 = Last 50 Faster
3 x 100 Swim - Descend 1→3
2 x 50 Kick on Back
1 x 50 Easy

1 x 200 Free (pull optional)
2 x 150 Free - Good Walls
2 x 100 Free - Build
2 x 50 Kick - Choice

1 x 100 Free - Strong
1 x 100 Easy

2 x 100 Kick / Swim by 50
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
     Drills: L/R Balance, 8 Kick Triple Switch, 8 Kick Single Switch
4 x 25 Kick - Build
2 x 50 Free - Build
- - - - -
1 x 50 Free - DPS
1 x 100 Free - Moderate
1 x 150 Free - Build
1 x 200 Free - 4 to 6 Kicks off Walls
1 x 400 Free (pull optional)
1 x 200 Free - 3rd 50 Faster
1 x 150 Free - Last 50 Faster
1 x 100 Free - Strong
1 x 50 Free - DPS

Rest 1:00

3 x 100 Free - Descend 1→3
4 x 50 Kick - Build
4 x 50 Free - Ascend
2 x 100 Drill / Swim
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
     Drills: L/R Balance, 8 Kick Triple Switch, 8 Kick Single Switch
4 x 25 Kick - Build
2 x 50 Free - Build
- - - - -
1 x 50 Free - DPS
1 x 100 Free - Moderate
1 x 150 Free - Build
1 x 200 Free - 4 to 6 Kicks off Walls
1 x 400 Free (pull optional)
1 x 200 Free - 3rd 50 Faster
1 x 150 Free - Last 50 Faster
1 x 100 Free - Strong
1 x 50 Free - DPS

3 x 100 Free - Descend 1→3
4 x 50 Kick - Build
4 x 50 Free - Ascend
2 x 100 Drill / Swim
- - - - -
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 Free - Build
4 x 75 Kick - Build
Rest :20
1 x 200 Free - Good Walls, 4 to 6 Kick
1 x 100 Free - Easy

4 x 50 Choice - Drill / Swim
1 x 200 Easy
- - - - -
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
     3 on base -:05
Rest 1:00
3 x 200 Free - Build 2nd 100
4 x 100 Free - Build
2 x 200 Free - DPS, Good Walls
1 x 100 Choice - Easy

4 x 50 Drill / Swim
1 x 100 Easy
- - - - -
Cool Down

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

2 x 250 Free - 4-6 Kicks off Walls

5 x 100 Free
     2 on base
     2 on base minus 0:05
     1 on base minus 0:10

3 x 50 Free - Descend 1→3
Rest :30

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

300 Swim
3 x 100 Drill / Swim

4 x 50 Kick / Swim
- - - - -

Repeat 2x
- 6 x 50 Free - DPS
- 3 x 100 Free - Descend 1→3
- 1 x 200 Free - Strong
- 1 x 100 Easy

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

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Free - DPS
- - - - -
1 x 400 Free (pull optional)
4 x 50 Free - DPS
4 x 50 Free - Faster
8 x 25 Non Free - Long
1 x 100 Easy
Rest :30

1 x 200 Free - DPS
2 x 50 Free - Build
2 x 50 Free - Faster
6 x 25 Non Free - Build
1 x 100 Easy
Rest :30

2 x 100 Swim - Strong, Good Walls
4 x 25 Non Free - FAST
1 x 150 Easy
- - - - -
Cool Down