300 Swim
4 x 50 IMO - Drill / Swim by 25
4 x 50 Free - Build
- - - - -
1 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
2 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
3 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
4 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
Rest :30
1 x 100 Stroke - DPS
1 x 100 Free - Smooth
2 x 100 Stroke - Build
1 x 100 Free - Smooth
3 x 100 Stroke or IM - Descend 1→3
1 x 100 Free - Smooth
4 x 100 Stroke or IM - Hold Time

2 x 100 Drill / Swim by 50
- - - - -
Cool Down

300 Swim
3 x 100 IMO - Drill / Swim
4 x 50 IMO - Kick
2 x 50 Free - DPS
- - - - -
4 x 50 IMO - Build
Rest :15
1 x 100 Easy
4 x 50 Stroke / Free by 25
Rest :15
1 x 100 Easy
4 x 50 Free
Rest :15
1 x 100 Free - Easy

1 x 200 IM
Rest :30

Repeat 2x w/ Fins
- 2 x 50 Kick - Build
- 4 x 50 Kick - FAST / Swim - Easy
- 4 x 50 Free - Ascend
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Kick / Swim by 25
8 x 25 Choice
     Odds = Build
     Evens = Easy / FAST
- - - - -
6 x 50 Stroke - Descend 1→3, 4→6
1 x 100 Free - Smooth
4 x 50 Stroke - Descend 1→4
1 x 100 Free - Smooth
2 x 50 Stroke - Build
1 x 100 Free - Smooth
Rest :30
1 x 100 Stroke - Strong
1 x 100 Free - Smooth

4 x 100 Flutter Kick - Best Average
     Board (snorkel optional) NO FINS!
1 x 100 Choice - Smooth

4 x 50 Free - DPS
2 x 50 Balance Drill - 25 Right / 25 Left
2 x 50 Underwater Switch
- - - - -
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 2 Strokes in IM Order
- Rest :30
- 2 x 75 3 Strokes in IM Order
- Rest :30
- 1 x 100 Choice - Stroke, No Free
- 1 x 50 Easy
- Rest :30
- 1 x 200 IM - Strong
- 1 x 100 Smooth

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

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

300 Swim
3 x 100 Choice Stroke - Drill / Swim by 50
4 x 50 Free Swim - DPS
- - - - -
1 x 75 Specialty - FAST
1 x 50 Free
2 x 75 Specialty - Build
1 x 50 Free
3 x 75 Specialty - Build
1 x 50 Free
4 x 75 Free - #2 & 4 FAST
1 x 50 Free - Easy
1 x 200 IM / Free by 100 - Smooth

1 x 50 Free - FAST
1 x 50 Free
2 x 50 Specialty - Build
1 x 50 Free
3 x 50 Specialty - Build
1 x 50 Free
4 x 50 Free - FAST
1 x 50 Free - Easy
1 x 200 IM / Free by 100 - Smooth

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

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

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

2 x 25 Choice - Sprint
1 x 50 Free - Easy

1 x 200 IM - Strong
1 x 50 Free - Easy

2 x 100 Kick / Swim by 50
- - - - -
Cool Down

300 Swim
4 x 50 Choice - DPS
4 x 100 IM - Kick / Swim / Drill / Swim by 25
- - - - -
1 x 200 IM or Stroke
1 x 100 Free - Smooth
4 x 25 Kick - Fast Legs
8 x 50 IMO by 2
     Odds = DPS
     Evens = Swim - Fast / Easy by 25
1 x 200 IM or Stroke - Faster
Rest :30
1 x 200 IM or Stroke
1 x 100 Free
2 x 50 Kick - Fast Legs
12 x 25 IMO by 3 (3 Fly, 3 Back,...)
1 x 200 IM or Stroke
Rest :30
1 x 50 Easy
1 x 150 Weak Stroke - 50 Drill / 50 Swim / 50 Free

1 x 50 Kick - Smooth
1 x 100 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Back or Free - Drill / Swim by 50
2 x 100 Fly or Breast - 25 Kick / 50 Drill / 25 Swim
2 x 50 Free - DPS
- - - - -
Repeat 3x
- 1 x 100 Free - Moderate
- 4 x 50 Specialty - Descend 1→3, Hold 4
- 1 x 50 Free - Easy
- 2 x 50 Kick - 1 Build / 1 FAST
- 1 x 50 Free - Easy
- Rest :30

4 x 25 Choice - Variable Sprint
1 x 50 Choice - Kick, Build
4 x 25 Choice - FAST
1 x 100 Free - Easy

1 x 50 Specialty - For Time

4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
8 x 25 Fly or Breast - Long Strokes - Stretch Arms on Recovery
4 x 50 Free / IMO by 25
- - - - -
1 x 300 IM
6 x 50 Free - Descend 1→3, 4→6
2 x 50 Kick on Back
4 x 25 Fly - Long Arms
Rest :30
1 x 200 IM
4 x 50 Free - Sprint the Black
4 x 50 Kick on Back
4 x 25 Back
Rest :30
1 x 100 IM
2 x 50 Free - Sprint, Legs!
6 x 50 Kick on Back
4 x 25 Breast - Long Quick Arms

1 x 100 IM - Know Time
- - - - -
Cool Down

300 Swim
4 x 50 IMO - Drill / Swim by 25
4 x 50 Free - Build
- - - - -
1 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
2 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
3 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
4 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
Rest :30
1 x 100 Stroke - DPS
1 x 100 Free - Smooth
2 x 100 Stroke - Build
1 x 100 Free - Smooth
3 x 100 Stroke or IM - Desc 1-3
1 x 100 Free - Smooth
4 x 100 Stroke or IM - Hold time

2 x 100 Drill/Swim by 50
- - - - -
Cool Down

300 Swim
2 x 75 Kick/Drill/Swim by 25
4 x 50 Free
8 x 25
     #1 - 4 = Build
     #5 - 8 = Variable Sprint
- - - - -
Repeat 2x
- 3 x 25 IMO
- 1 x 75 Free - Build
- 2 x 50 Swim - Choice
- 1 x 50 Free - DPS
- 1 x 200 IM - Strong

Repeat 2x - Round 2 w/ Fins
- 6 x 25 Choice - Build
- 4 x 25 Kick - Fast
- 4 x 25 Choice - Faster
- 2 x 25  Kick - Sprint
- 1 x 50 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Kick / Swim by 50
6 x 50 IMO - Drill / Swim by 25
4 x 25 Choice - Variable Sprint
- - - - -
Repeat 2x
- 3 x 100 IMO - See Below
     25 Swim / 25 KOB / 25 Build / 25 Free Smooth
- 6 x 50
     Odds = IMO
     Evens = Free w/ Strong Legs
- 1 x 200 IM - Descend within each 100
- 1 x 100 Free - Smooth
     *Column 3, skip 3x100 the second time through*
- - - - -
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
4 x 50 IMO - Drill / Swim by 25
4 x 50 IMO - Kick
4 x 25 Free - DPS
- - - - -
Repeat 2x
- 4 x 50 Free
- Rest :15
- 4 x 50 Weak Stroke
- Rest :15
- 4 x 50 Best Stroke - Strong
- 1 x 100 Free - DPS

3 x 100 Free - Descend 1→3
2 x 100 Stroke - Not IM
2 x 50 Kick

4 x 50 Choice - w/ Fins
     25 Underwater Kick / 25 Swim Easy
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Back or Free - Drill / Swim by 50
2 x 100 Fly or Breast - 25 Kick / 50 Drill / 25 Swim
2 x 50 Stroke - DPS
2 x 50 Free - DPS
- - - - -
3 x 100 Free - DPS, Descend 1→3
4 x 25 Stoke - All Same
4 x 25 Kick - Choice
4 x 50 Free - DPS
4 x 50 Stroke - All Same, Hold Time
4 x 75 Free - Good Walls
Rest 1:00

1 x 200 Stroke - Best Effort

3 x 100 Free - DPS

8 x 25 IMO - w/ Fins
     Odds = Kick
     Evens = 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 - FAST
     Evens = Free - Smooth
2 x 50 Free - DPS

3 x 100
     Odds = Specialty or IM - Build
     Evens = Free - Smooth
2 x 50 Free - Smooth

Rest :30
1 x 200 Specialty or IM - FAST
1 x 100 Easy
Rest :30
1 x 100 Kick - Strong
4 x 25 Choice - Stroke
1 x 100 Kick - Strong
4 x 25 Choice - Different Stroke
1 x 100 Kick - Strong
4 x 25 Choice - Stroke
1 x 200 Free - Easy
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 25 Swim - Build to FAST
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 1 x 100 Specialty* - Build
- 1 x 50 Free - Easy
- 4 x 25 Choice - Kick, Variable Sprint
- 1 x 50 Free - Easy
- 4 x 50 Specialty* - Faster
- 1 x 100 Easy
- Rest :30
     *Specialty - Build and Specialty - Faster should be the same stroke

1 x 100 Specialty - Strong, No Free
1 x 100 Easy

Fins
- 4 x 50 Choice - Kick / Swim by 25
- 4 x 50 Free - Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Free - Variable Sprint
- - - - -
1 x 100 Free - DPS
6 x 50 Choice - No Free
2 x 50 Kick - Build
1 x 100 Free - Smooth

1 x 100 Free - DPS
4 x 50 Choice - Faster
2 x 50 Kick on Back
1 x 100 Free - Smooth

1 x 100 Free - DPS
2 x 50 Choice - Faster
2 x 50 Kick - Build
1 x 100 Free - Smooth
Rest :30
1 x 100 Best Stroke - Strong

8 x 50
     2 Smooth, DPS → 2 Kick → 2 Drill → 2 Smooth
- - - - -
Cool Down

300 Swim
1 x 200 Scull / Swim / Drill / Swim by 50
1 x 100 Kick
4 x 50 IMO - Drill / Swim by 25
- - - - -
Repeat 2x
- 2 x 50 Fly - Long, Fins Optional
- 2 x 100 Back / Breast by 50
- 2 x 50 Free - Build, Strong Kick
- Rest :30
- 1 x 200 IM or IM Combo
- 1 x 100 Free - Easy
- 2 x 100 Free / Choice Stroke by 50

4 x 50 Kick on Back - 6 Kicks Underwater
4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
6 x 50 IMO - Drill / Swim by 50, No Free
     Fly = Body Dolphin w/ Scull
     Back = Triple Switch
     Breast = 1 Arm Pull —> 2 Kicks
4 x 50 Free - Descend 1—>4
- - - - -
Repeat 4x - IMO by Round
- 2 x 50 Free - Build
- 2 x 50 Stroke - DPS
- 1 x 100 Free - Good Walls
- 2 x 50 Kick - Build
- 1 x 100 Choice - Easy

4 x 50 Free - DPS
- - - - -
Cool Down