300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - Variable Sprint
4 x 50 Swim - Choice, Sprint the Black
- - - - -
Repeat 2x
- 3 x 25 Swim - Descend 1→3
- Rest :30
- 1 x 100 FAST
- 1 x 125 Easy
- 3 x 25 Kick - Descend 1→3
- Rest :30
- 1 x 75 FAST
- 1 x 100 Easy
- 3 x 25 Choice - Build
- Rest :30
- 1 x 50 FAST
- 1 x 75 Easy
- 3 x 25 Sprint
- Rest :30
- 1 x 25 FAST
- 1 x 50 Easy

6 x 50
     Odds = Swim - DPS
     Evens = Kick - Build
- - - - -
Cool Down

300 Swim

1 x 200 IMO - Drill / Swim by 25

4 x 50 Free - Build

4 x 25 Choice - Kick

- - - - -

Repeat 3x

- 1 x 200 IM

- 4 x 50 IMO - FAST / Free - Moderate by 25

- 4 x 25 IMO - Kick, Build

- 1 x 100 Free



1 x 100 Free

2 x 75 Stroke / Free / Stroke by 25

3 x 50 Choice - Build

4 x 25 Variable Sprint



4 x 50 Free - DPS

- - - - -

Cool Down

300 Swim
3 x 100 Choice - Drill / Swim by 50
4 x 50 IMO - Drill / Swim by 25
- - - - -
4 x 25 Fly
3 x 50 Breast
2 x 75 Back
4 x 100 Free

4 x 100 Free
2 x 75 Breast
3 x 50 Back
4 x 25 Fly
Rest :30

2 x 25 Choice - Sprint
1 x 100 Free - Easy

1 x 100 Choice - FAST
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
1 x 100 Kick / Swim by 50
4 x 50 Free - DPS
- - - - -
Repeat 3x
- 6 x 25 Free
     Breaths per 25: 3 / 3 / 2 / 2 / 1 / 1
- 3 x 50 Kick - Build
- 1 x 200 Free
     Round 1 = Build
     Round 2 = Negative Split
     Round 3 = Smooth
     Round 4 = Strong
- 1 x 100 Free - Smooth

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

300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
1 x 300 Free - Moderate
1 x 100 Faster
Rest :30
1 x 200 Free - Moderate
2 x 100 Faster
Rest :30
1 x 100 Free - Moderate
3 x 100 Faster
1 x 100 Smooth
Rest :30
1 x 100 Free - Sprint

10 x 50 Choice
     #1-3 = Kick - Descend
     #4 = Swim - Easy
     #5-7 = Swim - Descend
     #8 = Swim - Easy
     #9 = Swim - Sprint
     #10 = Swim - Easy
4 x 50 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
1 x 300 Free - Moderate
1 x 100 Faster
Rest :30
1 x 200 Free - Moderate
2 x 100 Faster
Rest :30
1 x 100 Free - Moderate
3 x 100 Faster
1 x 100 Smooth
Rest :30
1 x 100 Free - Strong

10 x 50 Choice
     #1→3 = Kick - Descend
     #4 = Swim - Easy
     #5→7 Swim - Descend
     #8 = Swim - Easy
     #9 = Swim - Sprint
     #10 = Swim - Easy
4 x 50 Drill / Swim
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
8 x 50 Free - 6 Underwater Kick
4 x 50 Free - Swim / Kick on Back by 25
1 x 100 Non-Free - Smooth
- - - - -
Repeat 3x
- 4 x 50 Free
     Round 1 - First 25 BLAST
     Round 2 = Middle 25 BLAST
     Round 3 = Last 25 BLAST
- 3 x 100 Free
     Round 1 - Descend 1→3
     Round 2 = Hold Time from #3
     Round 3 = Best Average! - Show your stuff
- 1 x 200 Choice - w/ Choice of Equipment

4 x 50 Choice
- - - - -
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
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