300 Swim
4 x 75 Choice - Swim / Kick on Back / Swim
4 x 50 Free - Swim / Kick on Back by 25
- - - - -
Repeat 2x
- 4 x 125 Free - 100 Smooth / 25 Strong
- 4 x 100 Free - 50 Smooth / 50 Stronger
- 4 x 50 Free - Strong
- 4 x 25 Free - Stronger
- - - - -
Cool Down

300 Swim
2 x 75 Kick / Drill / Swim by 25
3 x 50 Swim - Choice, Sprint the Black
4 x 25 Choice - Variable Spring
- - - - -
Repeat 2x
- 4 x 25 Free - Swim, Descend 1→4
- Rest :30
- 2 x 50 Free - FAST
- 1 x 100 Easy

- 4 x 25 Kick - Descend 1→4
- Rest :30
- 2 x 50 Kick - FAST
- 1 x 100 Easy

- 4 x 25 Choice - Build
- Rest :30
- 1 x 50 Choice - Build
- 1 x 50 Easy

- 3 x 25 Choice - Sprint
- Rest :30
- 1 x 50 Choice - Sprint, Off Blocks
- 1 x 75 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim
4 x 25 Choice - Kick
4 x 25 Choice - Swim, DPS
2 x 50 Free - DPS
- - - - -
3 x 50 Choice - 100 Pace + :02
1 x 100 Free - Smooth
Rest :15
3 x 50 Choice - 100 Pace + :01
1 x 100 Free - Smooth
Rest :15
3 x 50 Choice - 100 Pace
1 x 100 Free - Smooth
Rest :15
4 x 25 Choice - FAST
1 x 100 Free - Smooth
Rest :15
3 x 50 Free - Smooth
1 x 100 Kick

Repeat 2x - w/ Fins
- 4 x 50 Kick - Fast / Easy by 25
- 4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
2 x 50 Free - DPS
- - - - -
Repeat 2x
- 1 x 200 Free (pull optional)
- 4 x 100 Free - Rotate FAST 25
- 4 x 25 Kick - FAST
- 3 x 50 Free - Descend 1→3, #3 = FAST
- 1 x 50 Free - Easy

9 x 50 Free - 2 FAST / 1 Easy
     Good Turns, 4-6 Kicks off wall

4 x 50 Drill / Swim - Smooth
- - - - -
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
4 x 50 Drill / Swim
2 x 50 Kick on Back
4 x 50 Free - Descend 1→4
- - - - -
4 x 25 Free - DPS
2 x 50 Free - Build
2 x 75 Kick - 4-6 Kicks off walls
1 x 100 Free - Moderate
Rest 1:00
1 x 100 Free - Faster
2 x 75 Free - Build, Good Walls
2 x 50 Free - Faster
4 x 25 Free - Sprint
1 x 100 Choice - Easy

4 x 25 Kick - Choice, Build
6 x 50 Free - Sprint the Black
8 x 25
     Odds = Choice - Sprint
     Evens = Easy
4 x 25 Free - DPS
2 x 50 Kick - Easy
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Kick
4 x 25 Swim - Build to FAST
- - - - -
Repeat 2x
- 4 x 25 Choice - Swim, Perfect
- 4 x 50 Kick - Choice
- 5 x 100 All Stroke to All Free
     #1 = 100 Stroke
     #2 = 75 Stroke / 25 Free
     #3 = 50 Stroke / 50 Free
     #4 = 25 Stroke / 75 Free
     #5 = 100 Free

4 x 25 Choice - Build
4 x 50 Free - DPS
2 x 25 Choice - Sprint
1 x 50 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, 4-6 dolphin kicks

10 x 50 Free
     #1-3 = Descend
     #4 = Easy
     #5-7 = Fast in the Black
     #8 = Easy
     #9 = Sprint
     #10 = Easy
- - - - -
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 Drill / Swim
4 x 25 Kick - Fast
4 x 25 Swim - Build
- - - - -
1 x 100 Free - Build, DPS
3 x 150 Free - Fast in the Black
1 x 100 Easy
3 x 50 Free - FAST
1 x 100 Easy

Repeat 3x
- 1 x 100 Free - Build
- 4 x 25 Stroke - FAST
- 1 x 100 Easy
- 4 x 25 Choice - Build
- 1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 75 IMO - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
Repeat 3x
- 1 x 100 Choice - Stroke, DPS
- 2 x 100 Stroke / Free by 50
- 4 x 50 Free - Descend 1→4
- 4 x 25 Choice - Stroke, FAST
- Rest 1:00

12 x 50 w/ Fins
     #1, 5, 9 = Kick - Underwater, Tight Streamline
     #2, 6, 10 = Choice - Kick / Swim
     #3, 7, 11 = Swim - FAST
     #4, 8, 12 = Swim - Easy
- - - - -
Cool Down

300 Swim
3 x 100 50 Drill / 25 Swim / 25 Kick
4 x 50 Stroke / Free - Build each 25
- - - - -
2 x 100 Free - DPS
6 x 25 Stroke - Descend 1→3, 4→6
2 x 50 Free - Easy

2 x 100 IM
6 x 25 Stroke - Descend 1→3, 4→6
2 x 50 Free - Easy

2 x 100 Choice - Stroke
6 x 25 Stroke - Descend 1→3, 4→6
1 x 100 Easy

Repeat 3x
- 3 x 50 Kick - Build
- 2 x 25 Swim - FAST
- 1 x 50 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Scull / Swim / Drill / Swim by 50
1 x 100 Kick
4 x 50 Free - DPS
- - - - -
2 x 300 Swim
     #1 = DPS
     #2 = Build
4 x 50 Kick on Back - Descend 1→4

4 x 150 100 Free / 50 Kick - FAST
4 x 50 Fast in the Black - TURNS!

4 x 100 Free
     #1, 3 = 25 FAST / 75 Easy
     #2, 4 = 50 Easy / 50 FAST

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

300 Swim
2 x 100 Scull / Swim / Drill / Swim
4 x 50 Free - Descend 1→4
- - - - -
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 1:00

1 x 200 Free - Moderate
2 x 100 Free - Faster
2 x 50 Free - Fastest

4 x 50 Drill / Swim
2 x 100 Free - DPS
- - - - -
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 Choice - Drill / Swim by 25
2 x 50 Kick - Build
4 x 25 Choice
- - - - -
12 x 50 Free - Every 4th = Specialty, FAST
1 x 100 Free - DPS
2 x 50 Kick - Build

9 x 50 Free - Every 3rd = Specialty, FAST
1 x 100 Free - DPS
3 x 50 Kick - Build

6 x 50 Every Other = Specialty, FAST
1 x 100 Free - DPS
4 x 50 Kick - Build
Rest :30
1 x 100 Specialty - FAST
Rest :30
1 x 100 Free - Smooth

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

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Choice - Kick / Swim
4 x 25 Swim - Build to FAST
- - - - -
2 x 100 Free - Smooth
2 x 50 Kick - Moderate
8 x 25 Choice - 200 Pace
1 x 50 Free - Easy

2 x 100 Free - Smooth
6 x 50 Choice - Descend 1→3, 4→6
4 x 25 Kick - FAST
1 x 50 Free - Easy

2 x 100 Free - Smooth
2 x 50 Kick - Build
4 x 25 Choice - 100 Pace
1 x 50 Free - Easy
Rest :30
4 x 50 Choice - Same Stroke, 200 Pace

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

300 Swim
4 x 75 Choice - Kick / Drill / Swim by 25
2 x 50 Free - DPS
4 x 25 Choice - Kick, Build
- - - - -
Repeat 3x
- 1 x 200 IM - 2nd 25 Faster Each Stroke
- 4 x 50 Stroke - Build / Free - Moderate
- 4 x 25 Choice - Variable Sprint
- 1 x 50 Choice - Fast
- 1 x 50 Free - Smooth
- Rest :30

1 x 100 Free - Smooth
2 x 75 Stroke / Free / Stroke
3 x 50 Choice - DPS
4 x 25 Choice - Kick
- - - - -
Cool Down

300 Swim
1 x 200 Scull / Swim / Drill / Swim by 50
1 x 100 Kick / Swim by 25
4 x 50 Free - DPS
- - - - -
3 x 100 Free - 4-6 Kicks off Walls
3 x 100 Free - 4-6 Kicks off Walls

Rest 1:00

3 x 200 Free - Rotate FAST 50
4 x 100 Free - Descend 1→4
2 x 200 Free - DPS, Good Walls
1 x 100 Choice - Easy

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

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Free / Kick by 25
- - - - -
1 x 400 Free (pull optional)
2 x 100 Free - Moderate
1 x 100 Kick - Build
1 x 100 Choice - Easy
Rest 1:00
2 x 200 Free (pull optional)
4 x 50 Free - Descend 1→4
2 x 50 Kick - Faster
1 x 100 Choice - Easy

2 x 50 Free - #2 Faster
1 x 100 Easy

9 x 50 Choice
     #1 = Kick - Build
     #2 = Kick / Swim
     #3 = Swim - Easy
1 x 150 Easy
- - - - -
Cool Down