300 Swim
3 x 100 Drill / Swim / Kick / Swim by 25
8 x 50 Free
     Odds = Drill - L/R Balance, Single Switch, Triple Switch
     Evens = Swim
- - - - -
3 x 100 Free - Descend 1→3
Rest :30
1 x 50 Swim - FAST
1 x 50 Easy

2 x 100 Free - Sprint the Black
Rest :30
3 x 50 Swim - Descend 1→3
1 x 50 Easy

1 x 100 Swim - Build
Rest :30
5 x 50 Swim - Descend 1→3, Hold 4&5
1 x 50 Easy
Rest :30

1 x 100 Free - FAST*
     Just Make The Interval!!!
6 x 50 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 IMO - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
8 x 25 Specialty or IMO
2 x 50 Free - Smooth

6 x 50 Odds = Specialty or IMO - DPS
2 x 50 Free - DPS

4 x 75 Odds = Specialty or IMO - Build
2 x 50 Free - Smooth

2 x 100 Odds = Specialty or IM - FAST
2 x 50 Free - Smooth

1 x 100 Easy

2 x 50 Kick - Strong
4 x 25 Choice - Stroke
2 x 50 Kick - Strong
4 x 25 Choice - Different Stroke
4 x 25 Free - DPS
1 x 200 Free - Easy
- - - - -
Cool Down

300 Swim
4 x 75 IMO - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
Repeat 4x
- 1 x 100 IM or Stroke*
- 2 x 100 Kick / Free by 50
- 2 x 50 Free - DPS
- 4 x 25 Stroke* - Build
     Stroke = IMO by Round

4 x 50 Kick / Swim by 25 - Smooth
1 x 100 Easy
- - - - -
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

No Practice - Lightning
Last-minute cancellation. Here’s what was planned:

300 Swim
1 x 200 Drill / Swim by 50
2 x 50 Kick on Back - Fast in the Black
- - - - -
1 x 600 Free (pull optional)
2 x 100 50 Stroke / 50 Free
Rest :30

1 x 400 Free (pull optional)
3 x 100 50 Stroke / 50 Free - Build
Rest :30

1 x 200 Free - Build
4 x 100 50 Stroke / 50 Free - Strong
Rest :30

4 x 50 25 Kick / 25 Choice
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 Choice - Kick / Drill / Swim by 25
4 x 25 Choice - Variable Sprint
2 x 50 Free - DPS
- - - - -
20 x 25 Specialty
     5 FAST → 1 Easy
     4 FAST → 1 Easy
     3 FAST → 1 Easy
     2 FAST → 1 Easy
     1 FAST → 1 Easy
2 x 50 Free - Smooth
2 x 100 Free - DPS
2 x 50 Specialty - Long
2 x 100 Free - DPS
2 x 50 Specialty - Build
1 x 100 Free - Smooth
Rest :30
1 x 50 Specialty - FAST
1 x 100 Easy

Repeat 2x - w/ Fins
- 2 x 50 Flutter Kick - Build
- 6 x 25 UW Kick as far as possible
- 1 x 50 Choice Kick - Build
- 4 x 25 Free - 1 Breath
- - - - -
Cool Down

300 Swim
2 x 75 Choice - Scull / Drill / Swim by 25
2 x 75 Choice - 50 Kick / 25 Swim
4 x 50 Free - DPS
- - - - -
Repeat 2x
- 4 x 25 Choice (all same stroke)
- Rest :30
- 3 x 50 Different Stroke (all same)
- Rest :30
- 2 x 75 Different Stroke (same)
- Rest :30
- 1 x 100 Choice Stroke - No Free
- 1 x 50 Easy
- Rest :30
- 1 x 200 Choice - Stroke, Build
- 1 x 50 Smooth

4 x 25 Flutter Kick - Build
4 x 25 Choice Kick - Build
2 x 25 Flutter Kick - Faster
2 x 25 ChoiceKick - Fastest

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

300 Swim
4 x 50 Choice - Drill / Swim
4 x 50 IMO - Kick / Swim
2 x 50 Free - DPS
- - - - -
4 x 100 IM - Descend 1→4
1 x 100 Kick Around the World
8 x 25 Choice
     Odds = Build
     Evens = Faster
1 x 100 Easy

3 x 100 IM - Stronger
2 x 100 Choice - Kick, Build
8 x 25 Choice
     Odds = FAST
     Evens = Smooth
1 x 100 Easy

2 x 100 IM - Strongest
1 x 100 Free - Smooth

4 x 50 Drill / Swim
1 x 200 Smooth
- - - - -
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 50 Free - Drill / Swim by 25
4 x 25 Choice - 6 Underwater Kicks off Each Wall
4 x 50 Free - Swim / Kick on Back by 25
- - - - -
6 x 100 Free - w/ 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

Show Stopping Number
1 x 50 Choice - BLAST!!!!!!

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

300 Swim
4 x 50 Drill / Swim
4 x 25 Kick - FAST
4 x 25 Swim - Build
- - - - -
Repeat 2x
- 1 x 100 Free - Build, DPS
- 3 x 50 Free - Fast in the Black
- 1 x 100 Easy
- 3 x 50 Free - FAST
- 1 x 100 Easy

- 1 x 100 Free - Build, DPS
- 4 x 50 Stroke - Build, DPS
- 1 x 100 Easy
- 4 x 25 Stroke - FAST
- 1 x 100 Easy

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

300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim by 25
- - - - -
Repeat 2x
- 2 x 100 Free - DPS, Good Walls
- 4 x 50 Choice - Stroke, All Same
- 2 x 50 Free - Strong, Hold Time
- 2 x 50 Kick on Back - Build
- 1 x 100 Easy

4 x 50 IMO - Drill / Swim by 25, No Free
1 x 100 Free - Easy
1 x 100 IM - Strong
1 x 100 Free - Easy

4 x 50 Kick / Swim by 25 - Smooth

1 x 200 Free - Easy
- - - - -
Cool Down

300 Swim
4 x 75 Scull / Drill / Swim by 25
4 x 50 IMO - Kick / Swim
- - - - -
8 x 25 Specialty or IMO - DPS
2 x 50 Free - Smooth

6 x 50
     Odds = Specialty or IMO - Build
     Evens = Free - Smooth
2 x 50 Kick - Choice

3 x 100
     Odds = Specialty or IM - Strong
     Evens = Free - Smooth
2 x 50 Free - Smooth
Rest 1:00
2 x 50 Specialty - Fast
1 x 100 Easy

2 x 50 Kick - Build
4 x 25 Choice - Stroke, DPS
2 x 50 Kick - Strong
4 x 25 Choice - Different Stroke
2 x 50 Kick - Build
2 x 25 Best Stroke - FAST
5 x 50 Free - 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 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
3 x 100 25 Kick / 75 Swim
4 x 50 Free - 25 Drill / 25 Swim
     L/R Balance, Underwater Switch, Triple Switch
- - - - -
2 x 200 Free (pull optional)
4 x 100 Free - Descend 1→3, Hold 4

10 x 50
     4 Free on base time
     4 Choice on base +:05
     2 Choice - FAST on base +:10

Rest :30

1 x 200 Free - Smooth
2 x 100 Free - Build
4 x 50 Choice - Variable Sprint

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

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick - Build
4 x 25 Free - Variable Sprint
- - - - -
Repeat 3x
- 3 x 100 Free - Descend 1→3
- 4 x 50 Free - DPS
- 6 x 25 Choice
     Round 1: Build
     Round 2: Odds = FAST / Evens = Easy
     Round 3: All FAST
- 1 x 100 Easy
     Skip on Round 3

3 x 50 Free - DPS, Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Choice - Scull / Swim
4 x 75 IMO - Kick / Drill / Swim
4 x 50 Free - DPS
- - - - -
4 x 125 IM - Rotating 50 Stroke
     #1 = 50 Fly / 25 Back / 25 Breast / 25 Free
     #2 = 25 Fly / 50 Back / 25 Breast / 25 Free
     #3 = 25 Fly / 25 Back / 50 Breast / 25 Free
     #4 = 25 Fly / 25 Back / 25 Breast / 50 Free
2 x 100 Choice - Kick
8 x 25 Choice
     Odds = Build
     Evens = DPS
1 x 50 Free - Easy
1:00 Rest
1 x 200 IM - Strong
2 x 100 Free - Smooth
8 x 25 Kick - Variable Sprint x2
1 x 50 Free - Easy

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

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 25 Choice - Build to FAST
- - - - -
Repeat 2x
- 1 x 200 Free - Moderate
- 4 x 50 Specialty* - Build
- 1 x 50 Free - Easy
- 2 x 100 Free - DPS
- 8 x 25 Specialty* - Faster
- 1 x 50 Free - Easy
     Specialty should be same stroke, you make chose IM

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