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
4 x 50 Kick - Moderate
8 x 25 Choice - DPS
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 100 Free - Smooth
4 x 50 Kick - Variable Sprint
4 x 25 Choice - Sprint
1 x 50 Free - Easy
Rest :30
4 x 50 Choice - All Same Stroke, 200 Pace

2 x 100 Drill / Swim - Smooth
1 x 100 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Choice Stroke - Kick / Swim / Drill / Swim
4 x 50 Free - DPS
- - - - -
Repeat 4x
- 2 x 100 IM
- 1 x 50 Kick - IMO by Round
- 1 x 50 Free - Easy
- 2 x 25 IMO by Round - FAST
- 1 x 100 Easy

8 x 50
     Odds = Kick - Build / Swim - Smooth by 25
     Evens = Drill / Swim by 25
1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 75 Choice - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
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 Free - Smooth

3 x 100
     Odds - Specialty or IM - FAST
     Evens - Free - Smooth
2 x 50 Free - Smooth
Rest :30
1 x 200 Specialty or IM
1 x 100 Easy

4 x 50 Kick - Build
4 x 25 Choice - Stroke, DPS
2 x 50 Kick - Strong
2 x 25 Choice - Stroke, DPS
4 x 50 Free - DPS
3 x 50 Kick - Easy
- - - - -
Cool Down

300 Swim
1 x 100 IMO - Drill / Swim by 25
4 x 50 Free - Build
4 x 25 Choice Kick - Variable Sprint
- - - - -
Repeat 3x
- 1 x 200 IM - Good Effort
- 1 x 50 Free - Smooth
- 3 x 50 IMO - FAST / Free - Moderate by 25
- 4 x 25 IMO Kick - Build
- 1 x 100 Free

2 x  75 Kick - FAST / Free / Kick - FAST
3 x 50 Choice - Build
4 x 25 Kick - Variable Sprint

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

300 Swim
4 x 50 Drill / Swim
4 x 75 IMO - Kick / Drill / Swim
- - - - -
NOTE: 100 IM or Stroke should be faster then the prior 25’s or 50’s.
8 x 25 Fly - 4 to 6 Kicks Off Walls
1 x 100 IM or Stroke
1 x 100 Free
4 x 50 Back
1 x 100 IM or Stroke
1 x 100 Free
8 x 25 Breast
1 x 100 IM or Stroke
1 x 100 Free
4 x 50 Free
1 x 100 IM or Stroke
1 x 100 Free

4 x 75 Kick / Drill / Swim by 25
4 x 25 Choice - DPS
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Swim / Kick by 50
4 x 50 Drill / Swim by 25
8 x 25 Variable Sprint
- - - - -
Repeat 3x
- 3 x 75 Free - Smooth / Stroke - FAST
     #1 = 25 Stroke - FAST / 50 Free - Smooth
     #2 = 25 Free - Smooth / 25 Stroke - FAST / 25 Free - Smooth
     #3 = 50 Free - Smooth / 25 Stroke - FAST
- 1 x 125 Free - Smooth
- 2 x 50 Stroke - Hold 200 Pace +1
- 1 x 50 Free - Smooth
- 2 x 50 Stroke - Hold 200 Pace
- 1 x 50 Free - Smooth
- 2 x 50 Stroke - Hold Pace -1
- Rest 1:00

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

300 Swim
2 x 100 Scull / Swim / Drill / Swim
4 x 50 Choice - Drill / Swim
2 x 50 Free - DPS
- - - - -
4 x 100 Free - Descend 1—>4
4 x 25 Weak Stroke
2 x 50 Kick - Build
1 x 50 Weak Stroke - FAST
1 x 50 Free - Easy

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

2 x 100 Free - Faster
4 x 50 Specialty Stroke - DPS
2 x 25 Kick - FAST
1 x 50 Specialty Stroke - FAST
1 x 50 Free - Easy

1 x 100 Free - DPS
1 x 100 Specialty - Strong
2 x 100 Easy
- - - - -
Cool Down

300 Swim
6 x 50 IMO - Drill / Swim by 25
4 x 25 IMO - Kick
2 x 50 Free - DPS
- - - - -
4 x 50 Stroke - DPS
1 x 50 Free
1 x 100 IM or Stroke
1 x 50 Easy
Rest :30
3 x 50 Stroke - 200 Pace
2 x 50 Free
1 x 100 IM or Stroke
1 x 50 Easy
Rest :30
2 x 50 Stroke - 100 Pace
3 x 50 Free
1 x 100 IM or Stroke
1 x 50 Easy
Rest :30
1 x 50 Stroke - Faster
4 x 50 Free
1 x 100 IM or Stroke
1 x 50 Easy

6 x 50 Free - Swim / Kick on Back
- - - - -
Cool Down

300 Swim
1 x 200 IMO - Drill / Swim
4 x 50 Free - DPS
2 x 50 Kick
- - - - -
Repeat 2x
- 4 x 50 Stroke - No Free
- Rest :15
- 4 x 50 Stroke / Free by 25
- Rest :15
- 4 x 50 Free - DPS
- Rest :30
- 1 x 100 Specialty - Build
- 2 x 100 Free
- 1 x 100 Kick - Choice

4 x 50 Choice - Kick / Swim
1 x 100 Easy
- - - - -
Cool Down

300 Swim
3 x 50 IMO - Kick / Swim by 25
3 x 50 IMO - Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
Repeat 3x
- 4 x 25 Fly - DPS
- 2 x 75 50 Back / 25 Breast
- 1 x 50 Flutter Kick - Build
- 1 x 150 25 Fly / 50 Back / 50 Breast / 25 Free
- 1 x 50 Free - Smooth
- Rest :30

Repeat 3x - FINS
- 4 x 25 Underwater Kick
     (2 Fish Kick on Side / 2 FAST Dolphin Kick)
- 1 x 50 Dolphin KOB - Build
- 1 x 50 Free - Smooth

4 x 50 Choice - Smooth, DPS
- - - - -
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
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
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 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

300 Swim
4 x 50 Free - Build by 25
4 x 50 Kick
4 x 25 Swim - Build to FAST
- - - - -
1 x 200 IM
6 x 25 Fly - Strong
2 x 50 Free - FAST
1 x 50 Free - Smooth
Rest :30
1 x 200 IM
3 x 50 Back - Strong
2 x 50 Breast - FAST
1 x 50 Free - Smooth
Rest :30
1 x 200 IM
6 x 25 Breast - Strong
2 x 50 Back - FAST
1 x 50 Free - Smooth
Rest :30
1 x 200 IM
3 x 50 Free - Strong
4 x 25 Fly - FAST
1 x 50 Free - Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Swim / Kick on Back by 25
4 x 75 50 Free / 25 Kick on Back
- - - - -
2 x 150 Free - Long Arms
8 x 25 Choice - Non Free, Long
1 x 100 Kick on Back - Strong
Rest :30

3 x 100 Free - Long Arms
6 x 25 Choice - Non Free, Strong
1 x 100 Kick on Back - Stronger
Rest :30

4 x 75 Free - Long Arms
4 x 25 Choice - Non Free, FAST
1 x 100 Kick on Back - Strongest
Rest :30

6 x 50 Free - 6 Breaths Max
2 x 25 Choice - Non Free, BLAST
1 x 100 Kick on Back - FAST
- - - - -
Cool Down