300 Swim
3 x 100 Drill / Swim by 50
     Drills: L/R Balance, 8 Kick Sideline, Underwater Switch, Triple Switch
2 x 100 Drill / Swim by 50
- - - - -
1 x 300 Free - DPS, Smooth
2 x 200 Free - Hold Pace
1 x 200 Free - Faster
3 x 100 Free - Hold Pace
1 x 100 Free - Faster
6 x 50 Free - Smooth
2 x 50 Free - Fastest
1 x 100 Easy

12 x 25 Kick - Choice
     1 Kick - Build → 1 Kick - FAST → 1 Swim - Easy → Easy

1 x 200 Easy
- - - - -
Cool Down

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

4 x 150 100 Free / 50 Stroke - FAST
2 x 50 Free - Smooth, DPS
2 x 50 Stroke - Non-Free, Build
1 x 50 Easy

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

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

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Free - DPS, 6 Kicks off Walls
- - - - -
1 x 25
1 x 50
1 x 75
1 x 100
Rest :10
2 x 25
2 x 50
2 x 75
2 x 100
Rest :20
3 x 25
3 x 50
3 x 75
3 x 100
Rest :30
4 x 25
4 x 50
4 x 75
4 x 100
- - - - -
Cool Down

300 Swim
1 x 200 IM - Drill / Swim by 25
8 x 25 Change Stroke every 2
2 x 50 Free
- - - - -
Naughty Sets:
1 2 x 200 IM or Stroke / Free by 50
2 6 x 50 Choice - Descend 1→3, 4→6
3 3 x 100 Kick - Build
4 4 x 100 Free - Build
5 2 x 150 - Worst Stroke / Free / Worst
6 8 x 25 IMO x2

Nice Sets:
1 4 x 100 IM or Stroke
2 12 x 25 Choice
Odds = FAST
Evens = Smooth
3 3 x 100 Social Kick
4 4 x 100 Free
Odds = Smooth
Evens = Strong
5 2 x 150 - Best Stroke / Free / Best
6 8 x 25 Choice - Variable Sprint x2
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
4 x 50 Kick / swim by 25
4 x 50 Free - DPS
- - - - -
3 x 200 Free - Descend 1→3
4 x 50 Kick
4 x 50 Free - Faster

Rest 1:00

2 x 200 Free - Negative Split
2 x 50 Kick - Faster
2 x 50 Free - Sprint
1 x 100 Easy

Rest 1:00

1 x 200 Free - Strong
4 x 50 Free - DPS, Good Walls
1 x 100 Choice - Easy
- - - - -
Cool Down

300 Swim
2 x 100 Scull / Swim / Drill / Swim
4 x 50 Free - Descend 1→4
- - - - -
1 x 500 Free (pull optional)

5 x 100 Free
     Descend 1→3
     Hold 4 & 5
Rest :30
10 x 50 Free
     4 Moderate
     4 Faster
     2 Fastest

Rest 1:00

1 x 200 Free - Moderate DPS
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 Drill / Swim
4 x 25 Kick - Fast
4 x 50 Swim - Build, DPS
- - - - -
10 x 100 Free
     4 FAST → 1 Easy → 3 FAST → 2 Easy
2 x 150 - 25 Free / 25 Back (fins optional)

10 x 50 Free
     4 FAST → 1 Easy → 3 FAST → 2 Easy
2 x 150 - 25 Breast / 25 Free

10 x 25 Choice
     4 Race → 1 Easy → 3 Race → 2 Easy
- - - - -
Cool Down

300 Swim
8 x 25 Free - 3 / 2 / 3 / 1 Breaths per 25
6 x 50 Choice - Descend 1→3, 4→6
4 x 25 Choice - Variable Sprint
- - - - -
10 x 25 Choice - 2 Blast→1 Smooth
1 x 150 Free - Smooth

10 x 25 Kick - 2 Blast→1 Smooth
1 x 150 Free - Smooth

10 x 25 Choice - 3 Blast→1 Smooth
1 x 150 Free - Smooth

10 x 25 Kick - 3 Blast→1 Smooth
1 x 150 Free - Smooth

10 x 25 Choice - 4 Blast→1 Smooth
1 x 150 Free - Smooth
- - - - -
Cool Down

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

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

1 x 200 IM or Stroke - Strong
4 x 50 Kick - Variable Sprint
4 x 25 Choice - Sprint
1 x 50 Free - Easy

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

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

6 x 50
     Odds = Specialty or IMO - FAST
     Evens = Free - Smooth
1 x 50 Free - DPS

3 x 100 Specialty or IM - Strong
2 x 50 Free - Smooth
Rest :30
3 x 100 Free - Descend 1→3
2 x 50 Free - DPS

6 x 50
     Odds = Kick - FAST
     Evens = Free - Smooth
1 x 50 Free - Smooth

8 x 25 Free - Build
1 x 50 Free - Smooth

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

300 Swim
1 x 200 Drill / Swim by 50
     Drills: L/R Balance, Underwater Switch, Single Switch, Triple Switch
4 x 50 Free - DPS
2 x 50 Kick
- - - - -
1 x 400 Free (pull optional)
3 x 100 Free - Strong
2 x 200 Free (pull optional)
6 x 50
     Odds = Kick
     Evens = Swim
Rest :30
4 x 100 Free - Strong, Hold Time
12 x 25 Variable Sprint x3
     #1-4 = Swim - Free
     #5-8 = Kick on Back
     #9-12 = Swim - Free
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - DPS
4 x 25 Underwater Kick
     Tight streamline as far as possible
- - - - -
1 x 400 Free - Pull
2 x 50 KOB - Build, 4-6 Underwater Kick
1 x 300 Free (pull optional)
2 x 50 Choice - 25 Kick / 25 Swim
1 x 200 Free - DPS
2 x 50 Kick - 4-6 Underwater Kick
2 x 100 Free - Faster
1 x 100 Choice - Easy

With Fins:
- 8 x 25 Free - Breath Control
     4, 3, 2, 1 Breaths x 2
- 4 x 50 25 Scull / 25 Swim
- 1 x 100 Smooth
- - - - -
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 minus :05
     2 on minus :10
     1 on minus :15
Rest :30

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
1 x 50 Easy

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

3 x 100 Free - Drill / Swim by DPS
     Drills = L/R Balance & Triple Switch
- - - - -
Cool Down

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 50 Easy

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

300 Swim
3 x 100 50 Drill / 25 Swim / 25 Kick
4 x 50 Stroke / Free - Build Each 25
- - - - -
2 x 100 IM
4 x 25 Weak Stroke - Long
2 x 50 Kick on Back - Build
2 x 50 Free - Easy

1 x 200 IM Combo
4 x 25 Best Stroke - DPS
2 x 50 Best Stroke - Kick, Build
2 x 50 Free - Easy

1 x 200 IM - Best Effort
4 x 25 Free - Legs!!!
2 x 50 Kick - Choice, Build
2 x 50 Easy

4 x 50 IMO - 25 Smooth / 25 Faster
4 x 50 Free - DPS
2 x 100 Drill / Swim
1 x 200 Smooth
- - - - -
Cool Down

300 Swim
2 x 75 Kick / Drill / Swim by 25
3 x 50 Free - DPS
8 x 25
     #1-4 = Build
     #5-8 = Variable Sprint
- - - - -
Repeat 2x
- 3 x 25 Non-Free - Strong
- 1 x 75 Free - Build
- 3 x 50 Choice
- 1 x 100 Free - Strong
- 1 x 100 Kick - Build
- Rest :30

Repeat 2x - Round 2 w/ Fins
- 4 x 50 Choice - Build
- 4 x 25 Kick - Build
- 4 x 25 Choice - Sprint
- 2 x 25 Kick - Sprint
- 1 x 50 Easy

1 x 100 Best Stroke - Strong
1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
2 x 75 Kick - Build
1 x 50 Free - Smooth

1 x 300 Free - Pull
2 x 75 Dolphin KOB - Build
1 x 50 Free - Smooth

1 x 200 Free - Moderate
2 x 75 Kick - Choice, Build
1 x 50 Free - Smooth

1 x 100 Free - Moderate
2 x 75 Kick - FAST
1 x 50 Free - Smooth

4 x 50 25 Drill / 25 Swim
4 x 25 4-6 UWK then Smooth

1 x 200 Smooth
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim
4 x 50 Free
- - - - -
1 x 200 Free - Moderate
2 x 100 Kick - Hard
4 x 50 Free - Descend 1→4

1 x 200 Free - Moderate
2 x 100 Free - Strong
4 x 50 Free - Descend, Faster

1 x 200 Free - Moderate
2 x 100 Free - Strong
4 x 50 Kick - Descend 1→4

1 x 200 Kick - Moderate
2 x 100 Free - Hard
4 x 50 Free - Fastest

1 x 100 Smooth
- - - - -
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 25 Kick / 25 Swim
1 x 200 Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim / Kick / Swim by 25
4 x 50 Free - Build
- - - - -
4 x 100 Free - Rotate FAST 25
2 x 50 Kick - Build
2 x 25 Choice - FAST
1 x 50 Easy

2 x 100 Free - 3rd 25 Faster
2 x 50 Kick - Build
4 x 25 Choice - FAST
1 x 50 Easy

1 x 100 Free - Last 25 Faster
2 x 50 Kick - Build
6 x 25 Choice - FAST
1 x 50 Easy

4 x 50 Choice - 25 Kick / 25 Swim
8 x 25 Free
     Odds = Build
     Evens = DPS
2 x 50 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down