300 Swim
3 x 100 25 Drill / 50 Swim / 25 Kick
6 x 50 Free - DPS, Descend 1→3, 4→6
- - - - -
1 x 100 Free - Smooth
2 x 100 Free - Moderate
3 x 100 Free - Faster
Rest 1:00

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

3 x 100 25 Stroke / 75 Free
2 x 100 50 Stroke / 50 Free
1 x 100 Choice - Stroke, No Free

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

300 Swim
1 x 200 Drill / Swim by 50
2 x 100 Swim / Kick by 50
4 x 50 Swim
- - - - -
2 x 150 Free - DPS
1 x 50 Choice - Build
1 x 50 Free - Easy

2 x 150 Free - Build by 50
1 x 50 Choice - Faster
1 x 50 Free - Easy

1 x 150 Free - Fast in the Black
1 x 50 Choice - FAST
1 x 100 Easy

3 x 100 Kick - Build / Swim
4 x 50 Swim - Choice
     Odds = DPS w/ 4-6 Kicks Off Walls (or Double pullouts)
     Evens = Build
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Choice - 50 Kick / 50 Swim
2 x 100 Choice - 50 Drill / 50 Swim
4 x 50 Free - DPS
- - - - -
4 x 100 Free - DPS, Good Walls
4 x 25 IMO
4 x 50 IMO - 25 Stroke / 25 Free
4 x 75 IMO - 25 Stroke / 50 Free
1 x 50 Free - Easy
4 x 50 Best Stroke - Hold Pace
1 x 50 Free - Easy

8 x 25 Kick - w/ Fins
     Odds = Build
     Evens = FAST
1 x 50 Free - Easy
4 x 50 Choice - Fast in the Black
1 x 100 Easy

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

300 Swim
4 x 50 IMO - Drill / Swim by 25
4 x 50 Swim - DPS
- - - - -
8 x 50 Speed Play
     Build
     Fast Breakout & Finish
     FAST
     25 Fast / 25 Easy

1 x 50 Easy

Firecracker 50’s!
4 x 50 Off the Blocks - 100 or 50 of Each Stroke, Race
- - - - -
Cool Down

300 Swim
1 x 200 Kick / Swim by 50
6 x 50
     Odds = Free - 25 Drill / 25 Swim
     Evens = Choice - 25 Scull / 25 Swim
- - - - -
1 x 200 Free - DPS
8 x 50
     Odds = No Free - DPS
     Evens = Free - Smooth

2 x 150 Free - Build
6 x 50
     Odds = Kick - Build
     Evens = IMO - No Free

3 x 100 Free - Descend 1→3
4 x 50 Choice - Stroke, Variable Sprint
1 x 50 Free - Smooth

1 x 100 Choice - Stroke, Best Effort

3 x 50 Kick / Swim - Smooth
1 x 100 Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
2 x 50 Kick
4 x 50 Swim - Build
- - - - -
1 x 200 Free (pull optional)
3 x 100 Free - Descend 1→3
4 x 25 Choice - Build
1 x 100 Easy
Rest :30
1 x 200 Free (pull optional)
3 x 100 Stroke / Free by 50
4 x 25 Kick - FAST
1 x 100 Easy
Rest :30
14 x 25 Choice
     1 FAST → 1 Easy
     2 FAST → 1 Easy
     3 FAST → 1 Easy
     4 FAST → 1 Easy

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

300 Swim
4 x 50 Drill / Swim on :15 Rest
4 x 50 Kick
12 x 25 Choice - Build / FAST / Easy x4
- - - - -
1 x 300 Free (pull optional)

5 x 100 Flutter Kick → IM or Stroke
     #1 = All Kick
     #2 = 25 Swim / 75 Kick
     #3 = 50 Swim / 50 Kick
     #4 = 75 Swim / 25 Kick
     #5 = 100 Swim
1 x 100 Easy

Repeat 2x
- 2 x 50 Free - Build
- 4 x 25 Kick - FAST
- 1 x 100 Free - Smooth
- 4 x 25 Swim - Choice, FAST
- 1 x 100 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
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
4 x 50 Drill / Swim by 25
4 x 50 Kick - FAST / Swim - Build by 25
- - - - -
1 x 200 Free - 3rd 50 FAST
6 x 50 Free - Descend 1→3, 4→6
2 x 100 Free - 3rd 25 FAST
1 x 50 Choice - Smooth

Repeat as time allows
- 2 x 50 Choice - RACE
- 1 x 100 Choice - RACE

1 x 150 Social Kick
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
2 x 100 Kick / Swim by 50
4 x 50 Swim
- - - - -
1 x 200 Free - Smooth
2 x 100 Free - Faster
4 x 50 Free - Build
1 x 100 Easy

1 x 300 Free - Smooth
3 x 100 Swim / Kick by 50
6 x 50 Swim - Choice
     Odds = Build
     Evens = FAST
1 x 100 Easy

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

300 Swim
2 x 100 Kick / Swim by 50
2 x 100 Drill / Swim by 50
3 x 50 Free - DPS
- - - - -
1 x 200 Free - DPS, Good Walls
3 x 50 Free - Descend 1→3
4 x 25 Choice - Stroke, DPS
1 x 75 Free - Smooth
1 x 100 Stroke - Strong, Off Blocks
1 x 125 Easy

Repeat 2x
- 8 x 25 Kick - w/ fins
     Odds = Build
     Evens = FAST
- 1 x 50 Free - Easy
- 4 x 50 Choice - Fast in the Black
- 1 x 50 Easy

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

300 Swim
1 x 200 Drill / Swim by 50
2 x 50 Free - DPS
4 x 25 Choice - Swim, Build
4 x 25 Kick - Under / Over
- - - - -
1 x 200 Free (pull optional)
4 x 75 50 Free / 25 Stroke - Strong
4 x 25 Kick on Back - FAST
1 x 100 Free - Easy

1 x 200 Free - Build by 50
2 x 100 75 Free / 25 Kick - FAST
4 x 25 Non-Free - Strong
1 x 100 Free - Easy

1 x 100 Stroke - Strong
2 x 50 Free - DPS
4 x 25 Kick - Build
1 x 100 Free - Easy

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

300 Swim
4 x 50
     Odds = Drill / Swim
     Evens = Kick / Swim
4 x 50 Choice - Build
- - - - -
1 x 300 Free - Pull
8 x 50
     Odds = No Free, DPS
     Evens = Free

1 x 200 Free - DPS
6 x 50
     Odds = Kick - Build
     Evens = Choice - No Free

2 x 100 Free - Faster
4 x 50 Choice - Stroke, Strong

4 x 50 Free - w/ Fins, Sub Kick/Super Stroke
     #1 = 12 Underwater Kicks / 2 FAST Strokes
     #2 = 10 Underwater Kicks / 3 FAST Strokes
     #3 = 8 Underwater Kicks / 4 FAST Strokes
     #4 = 6 Underwater Kicks / 5 FAST Strokes

Relays?
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - Descend 1→4
8 x 25 Choice - Variable Sprint
- - - - -
1 x 200 Free (pull optional)
4 x 75 25 Stroke - Strong / 50 Free
4 x 25 Kick on Back - Build
1 x 50 Choice - FAST
1 x 50 Free - Easy

1 x 200 Free - Build by 50
2 x 100 75 Free / 25 Kick - FAST
4 x 25 Non-Free - DPS
1 x 50 Choice - FAST
1 x 50 Free - Easy

Races & Relays
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Choice
     Odds = Kick
     Evens = Swim
- - - - -
4 x 125 50 Fly / 25 Back - Blast / 50 Free
1 x 200 50 Fly / 50 Back - Blast / 100 Free
2 x 100 Back - 6 Underwater Kick, Smooth

4 x 125 50 Back / 25 Breast - Blast / 50 Free
1 x 200 50 Free / 50 Back / 50 Breast - Blast / 50 Free
4 x 50 Breast - Count Strokes per 25

4 x 125 50 Breast / 25 Free - Blast / 50 Free
Rest 1:00
1 x 200 Best Stroke - Timed

1 x 200 Choice - Smooth
- - - - -
Cool Down

300 Swim
2 x 75 Kick / Drill / Swim by 25
4 x 50 Swim - Choice, Sprint the Black
4 x 25 Free - Variable Sprint
- - - - -
Repeat 2x
- 4 x 25 Free - DPS, Count Strokes
- 3 x 25 Free - DPS, Faster
- 2 x 25 Specialty Stroke - DPS
- 1 x 25 Choice - Sprint

Rest 2:00

Test Set
6 x 50 Specialty - All Same Stroke
     2nd 50 in a 100 Pace, Try to hold the same time or faster for all 6
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
4 x 50 Free
8 x 25 Choice - Swim, 6 Kicks off Walls
- - - - -
1 x 200 Free (pull optional)
2 x 75 50 Free / 25 Stroke - Strong
4 x 25 Kick on Back - FAST
1 x 50 Free - Easy

1 x 200 Free - Build by 50
2 x 100 75 Free / 25 Kick - FAST
4 x 25 Non-Free
1 x 50 Free - Easy

1 x 100 Stroke - Strong
2 x 50 Free - DPS
4 x 25 Kick - Build
1 x 100 Easy

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

300 Swim
1 x 200 Drill / Swim
2 x 100 Kick
2 x 50 Free - DPS
- - - - -
3 x 150
     #1 = 100 Free / 50 Stroke
     #2 = 50 Free / 50 Stroke / 50 Free
     #3 = 50 Stroke / 100 Free
3 x 50 Kick on Back or Sides

3 x 150 Stroke / Free by 25
3 x 50 Kick with a Board

3 x 100 Free
3 x 50 Stroke - Build
1 x 50 Easy

6 x 50 Choice - Descend 1→3, 4→6

8 x 25
     Odds = Drill
     Evens = DPS
- - - - -
Cool Down

300 Swim
4 x 50 Odds = Drill / Swim, Evens = Kick / Swim by 25
4 x 50 Choice - Build
- - - - -
3 x 100 Free - Descend 1→3
8 x 50
     Odds = No Free - Build
     Evens - Free - DPS

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

4 x 50 Free - Faster
8 x 25 IMO or Stroke - Faster

Rest :30
8 x 50 Free - w/ Fins
     Sub Kick / Super Stroke - 12 Kick / 2 Fast Strokes, 10/3, 8/4, 6/5, x2

1 x 200 Social Kick
- - - - -
Cool Down