300 Swim
4 x 50 Drill / Swim
2 x 50 Kick
4 x 50 Free - build
- - - - -
1 x 300 Free (pull optional)

3 x 100 Free - Descend 1→3
4 x 25 Kick - FAST
1 x 100 Easy
4 x 25 Swim - Choice, Build
1 x 100 Easy
3 x 100 Stroke - Smooth / Free - Strong by 50

1 x 300 Free (pull optional)

13 x 25 Choice - Stroke
     1 FAST / 1 Free - Easy
     2 FAST / 1 Free - Easy
     3 FAST / 1 Free - Easy
     4 FAST - All Same Stroke
1 x 125 Easy
4 x 50 Drill / Swim - DPS
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim
2 x 100 Kick
2 x 50 Free - DPS
- - - - -
10 x 50 Free
     4 on Base
     3 on -:05
     2 on -:10
     1 on -:15
Rest 1:00

3 x 150
     #1 = 100 Free - Smooth / 50 Stroke - Build
     #2 = 50 Free / 50 Stroke / 50 Free
     #3 = 50 Stroke - DPS / 100 Free - Build
3 x 50 Kick - Choice

3 x 150 Stroke / Free by 25
3 x 50 Kick - Choice

2 x 100 Free - DPS
3 x 50 Stroke - Build
1 x 100 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
4 x 50 Free - DPS
8 x 25 Choice - Swim, 4-6 Kicks off Walls
- - - - -
1 x 20 Free (pull optional)
4 x 75 25 Stroke - Strong / 50 Free
3 x 25 Kick on Back - Build
1 x 50 Choice - Off Blocks, FAST
1 x 75 Free - Easy

1 x 200 Free - Build by 50
2 x 100 75 Free / 25 Kick - FAST
3 x 25 Non-Free - DPS
1 x 50 Choice - Off Blocks, FAST
1 x 75 Free - Easy

2 x 50 Free - DPS
3 x 25 Stroke - Build
1 x 50 Easy
1 x 50 Choice - Off Blocks, Timed

4 x 50 Free - Smooth
4 x 50 Kick - Easy
- - - - -
Cool Down

300 Swim
4 x 50 Free - Drill / Swim by 25
4 x 25 Choice - 6 UWK off Each Wall
4 x 50 Free - Swim / KOB by 25
- - - - -
6 x 100 Free - Fast Walls
1 x 50 Choice - Smooth
4 x 75 Choice - Rotate Fast 25
1 x 50 Choice - Smooth
3 x 50 Choice - Descend 1→3
1 x 50 Choice - Smooth
4 x 25 Choice - All Fast
1 x 100 Free - Smooth

1 x 200 Social Kick

4 x 25 Kick w/ Board - Variable Sprint
- - - - -
Cool Down

300 Swim
3 x 100 25 Kick / 25 Drill / 50 Swim
6 x 50 Choice DPS (mix in some IM!)
- - - - -
3 x 150 Free - DPS
3 x 100 IM or Stroke/Free
3 x 50 Kick
2 x 150 Free - Faster
2 x 100 IM or Stroke/Free - Faster
2 x 50 Kick - Build
1:00 rest
1 x 150 Free - Fast!
1 x 50 Easy
1 x 100 IM or Stroke Free - FAST!
1 x 50 Easy
1 x 50 Kick - Fast!
- - - - -
200 Cool Down

300 Swim
300 Swim
8 x 25 Free - 6 Fly Kicks off Each Wall
4  50 Free - Free / IMO by 25
- - - - -
1 x 200 Free - Negative Split
1 x 150 100 Swim / 50 Kick on Back
4 x 50 Free - 200 Pace
2 x 25 Kick on Back - Flutter Kick
3 x 50 Back / Free by 25
2 x 50 Free - BLAST
4 x 25 Free - BLAST
Rest :30
1 x 200 Free - Negative Split
2 x 100 75 Free / 25 Kick on Back
6 x 50 Free - 2 @200 Pace → 1 Easy
2 x 25 Kick on Back - Flutter Kick
3 x 50 Back / Free by 25
1 x 200 Free - BLAST
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Kick
12 x 25 Build → Fast → Easy → Repeat
- - - - -
1 x 300 Free (pull optional)

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

Repeat 2x
- 2 x 50 Choice - 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
2 x 100 Kick / Swim by 50
2 x 100 Drill / Swim by 50
2 x 50 Free - DPS
- - - - -
1 x 200 Free - DPS, Good Walls
4 x 50 Free - Descend 1→4
2 x 50 Kick on Back
4 x 25 Choice - Stroke, Build
Rest :30
1 x 100 Stroke - Strong
1 x 100 Easy

Repeat 2x
- 8 x 25 Kick w/ Fins
     Odds = Build
     Evens = FAST
- 1 x 50 Free - Smooth
- 4 x 50 Choice - Variable Sprint
- 1 x 100 Easy

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

300 Swim
1 x 200 Drill / Swim by 50
2 x 100 Swim / Kick by 50
4 x 50 Swim
- - - - -
1 x 150 Free - DPS
1 x 50 Free - Build
1 x 150 Free - Build by 50
1 x 50 Free - Faster
1 x 150 Free - Fast in the Black
1 x 50 Free - Sprint
1 x 100 Easy

3 x 100 Kick - Build / Swim by 50
6 x 50 Swim - Choice
     Odds = DPS w/ 4-6 Kicks off the walls ( or Double pullouts for breaststroke)
     Evens = Build
1 x 100 Easy
1 x 200 Social Kick
1 x 200 Easy
- - - - -
Cool Down

300 Swim
6 x 50 Drill
     Drills = 2-L/R Balance, 2-Single Switch, 2-Triple Switch
4 x 50 Choice - DPS
- - - - -
3 x 200 Free - Moderate
1 x 100 Choice - 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 Choice - Build
2 x 50 Choice - Kick
2 x 50 Free - Strong
1 x 100 Easy

4 x 50 Drill / Swim by 25
- - - - -
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 / KOB / Free by 50
6 x 50 Swim
     Odds = Stroke
     Even = Free

1 x 200 Free - Build
2 x 100 Free - DPS / Kick by 50
4 x 50 Choice - Build
Rest :30

1 x 100 Strong

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

300 Swim
1 x 200 Drill / Swim by 50
1 x 200 Kick / Swim by 50
4 x 50 Swim
- - - - -
1 x 400 Free (pull optional)
1 x 100 Free - Feel Strong
1 x 100 Free - Smooth
Rest :30
1 x 300 Free - Build by 100
2 x 100 Free - Fast in the Black
1 x 100 Free - Smooth
Rest :30
1 x 200 Free - Build by 50
3 x 100 Free - Descend 1→3
1 x 100 Free - Smooth
Rest :30
1 x 100 Free - build by 25
4 x 100 Free - FAST, Make Cycle
1 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
2 x 50 Kick
4 x 50 Free - Build
- - - - -
3 x 100 Free - Descend 1→3
4 x 50 Kick - Build
1 x 100 Easy
4 x 50 Swim - Choice, Build
1 x 100 Easy
3 x 100 Stroke / Free by 50
Stroke is Smooth, Free is Strong Kick
1 x 150 Smooth

7 x 50 Choice
Odds = Off Blocks
Evens = Smooth

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

300 Swim
1 x 200 Drill / Swim / Kick / Swim by 50
3 x 100 Free - Descend 1→3
2 x 50 Kick - Smooth
- - - - -
2 x 150 Free - DPS
4 x 50 Choice - Build
2 x 100 Free - DPS
6 x 50 Choice - Descend 1→3, 4→6
     Column 1 & 2: #3, 6 = FAST
     Columns 3 & 4: #4 = FAST
1 x 100 Easy

Rest 1:00

2 x 50 Best Stroke - FAST
2 x 50 Choice - Easy
1 x 100 Free - Fast Kick in the Black
1 x 100 Free - Smooth
4 x 50 Choice - Drill / 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, Triple Switch, Bow & Arrow
- - - - -
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 by 25
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Free / Kick on Back by 25
3 x 100 Free / IMO Stroke by 25
4 x 50 IMO - Build
- - - - -
Repeat 3x
4 x 50 Free - Descend 1→4 (#4 = FAST)
3 x 50 Free - Descend 1→3 (#3 = Blast)
1  50 Choice - All Out Speed
1 x 100 Free / Non-Free by 50 - Smooth

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