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
6 x 50 IMO - Drill / Swim by 25 , No Free
6 x 50
     Odds = Kick on Back
     Evens = Swim - Free
- - - - -
3 x 50 Fly - Long or Fly / Free by 25
1 x 50 Free - DPS
1 x 100 Kick - Choice, Build
1 x 100 Easy

3 x 50 Back - Build
1 x 50 Free - Fast in the Black
1 x 100 Kick - IM
1 x 100 Easy

3 x 50 Breast - Long
1 x 50 Free - Build
1 x 100 Kick - Choice
1 x 100 Easy

3 x 50 Free - Strong Legs
1 x 50 Free - DPS
1 x 100 Kick - IM
1 x 100 Easy

2 x 50 Frill / Swim
1 x 100 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Choice - Drill / Swim by 50
4 x 50 IMO - Kick / Swim by 25
- - - - -
6 x 50 Choice - Build
1 x 100 Free - Strong
1 x 100 Free - Easy

4 x 50 Choice - Build
2 x 100 Free - Strong
1 x 100 Free - Easy

2 x 50 Choice - Sprint
3 x 100 Free - Strong
1 x 100 Free - Easy

2 x 50 Free - Sprint
4 x 100 Free - Strong
1 x 100 Free
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim
4 x 50 Kick / Swim
- - - - -
Repeat 2x
- 6 x 50 IMO - No Free
- 3 x 100 Free - Descend 1→3
- Rest :30
- 1 x 200 IM or IM Combo
- 1 x 100 Easy

4 x 50 Choice - Variable Sprint
2 x 50 Kick - Choice
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Kick / Swim by 50
4 x 50 Choice - Drill / Swim by 25
4 x 50 Free - Build
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 1 x 100 Specialty - Build
- 1 x 50 Free - Easy
- 2 x 50 Choice - Kick
- 1 x 50 Free - Easy
- 4 x 50 Specialty - FASTER
- 1 x 100 Easy

4 x 50 25 Kick / 25 Swim
1 x 100 Easy
- - - - -
Cool Down

300 Swim
6 x 50 IMO - 25 Kick / 25 Swim, No Free
4 x 50 Free - Descend 1→4
- - - - -
Repeat 3x
- 2 x 50 IMO by Round - Build
- 2 x 50 Free - Fast in the Black
- 2 x 50 Kick - Choice
- 1 x 100 Easy
- 1 x 200 IM or IM Combo
- Rest :30
     Round 1 = 50 Fly / 50 Back then Round 2 = 50 Breast / 50 Free

2 x 100 Free - DPS
2 x 50 Kick
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim by 25
- - - - -
Repeat 3x
- 3 x 50 Swim* - Descend 1→2, #3 FAST
- 3 x 50 Free - JMI (Just Make It)
- 3 x 50 Swim* - BLAST
- 1 x 50 Free - Smooth
- 1 x 200 Choice
     50 Kick on Back / 100 Swim / 50 Kick on Back
*Round 1 - Swim = Choice*
*Round 2 - Swim = Free*
*Round 3 - Swim = Choice*

4 x 50 Choice - Smooth
- - - - -
Cool Down

300 Swim
6 x 50 IMO - No Free
4 x 50 Free - Descend 1→4
- - - - -
Repeat 4x: Set Notes: PERFECT DETAILS!!! - Walls, Underwater, Strokes, Breathing
- 4 x 50 IMO by Round - Descend 1→3, #4 = FAST
- Rest :30
- 1 x 200 IM - Build Each 50!
- 1 x 50 Kick on Back - BLAST LEGS!
- 1 x 50 Free - Smooth
- Rest :30

4 x 50 Choice - Perfect
- - - - -
Cool Down

300 Swim
2 x 100 Back or Free - 50 Kick / 25 Drill / 25 Swim
2 x 100 Breast or Fly - 50 Kick / 25 Drill / 25 Swim
2 x 50 Free - DPS
- - - - -
8 x 50 25 Stroke - DPS / 25 Free - Smooth
4 x 100 50 Stroke - Strong / 50 Free - Smooth
2 x 200 100 Stroke - Stronger / 100 Free - Smooth

Repeat 2x
- 2 x 100 50 Swim / 50 Kick on Back - FAST
- 6 x 50 Swim
     2 Stroke - FAST
     1 Free - Easy

4 x 50 25 Swim / 25 Kick
1 x 100 Easy
- - - - -
Cool Down

300 Swim
6 x 50 IMO - Drill / Swim by 50, No Free
     Fly: Body Dolphin w/ scull (press chest down)
     Back: Triple Switch (balance drill / 3 strokes / balance drill)
     Breast: 1 Pull → 2 Kicks (keep hips up)
4 x 50 Free - Descend 1→4
- - - - -
Repeat 4x
- 2 x 50 Free - Build
- 2 x 50 Stroke - Build, IMO by Round
- 2 x 50 Free - Fast in the Black
- 2 x 50 Kick - IMO by Round
- 1 x 50 Easy

1 x 200 IM - Best Effort
1 x 200 Smooth
- - - - -
Cool Down

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

6 x 50 3 Stroke / 1 Free / 2 Stroke - FAST
2 x 100 Stroke - Kick / Swim by 50
2 x 50 Free - 1 Build / 1 Easy
Rest :30

6 x 50 2 Stroke / 1 Free / 3 Stroke - FAST
1 x 100 Stroke - Kick / Swim by 50
2 x 50 Free - 1 Build / 1 Easy

4 x 50 Free - Smooth
- - - - -
Cool Down

300 Swim
2 x 100 Back or Free - Drill / Swim by 50
2 x 100 Breast or Fly - Drill / Swim by 50
1 x 100 IM - Kick
2 x 50 Free - DPS
- - - - -
4 x 100 Free - DPS
Rest :30
4 x 50 IMO - 25 Stroke / 25 Kick
4 x 50 IMO - 25 Stroke / 25 Free
4 x 100 IMO - 50 Stroke / 50 Free
Rest :30
1 x 200 IM or IM Combo
1 x 100 Free - DPS

4 x 50 Kick on Back - w/ Fins
4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Drill / Swim
4 x 50 Kick - Build
- - - - -
4 x 50 Free - DPS
Rest :15
1 x 100 Easy
4 x 50 Stroke / Free
Rest :15
1 x 100 Easy
4 x 50 Choice - Stroke, Build
Rest :15
1 x 100 Easy

2 x 100 Choice - Stroke

Repeat 2x - w/ Fins
- 4 x 50 Variable Sprint
- 2 x 50 Kick - Build
- 2 x 50 Free - Build

4 x 50 Swim - Smooth, DPS
- - - - -
Cool Down

300 Swim
2 x 50 Kick
4 x 50 IMO - Drill / Swim by 25
- - - - -
1 x 200 Free - DPS
3 x 100 IM - Descend 1→3
1 x 200 Free - DPS
2 x 100 IM - Descend 1→2
1 x 200 Free - DPS
1 x 100 IM - Strong

Rest 1:00

1 x 200 IM or IM Combo
3 x 100 Free - Descend 1→3
1 x 200 IM or IM Combo
2 x 100 Free - Descend 1→2
1 x 200 IM or IM Combo
1 x 100 Free - Strong

1 x 100 Choice - Smooth
- - - - -
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 - Strong
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 by 25
- 4 x 50 Free - Ascend
- - - - -
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 Best Stroke - Sprint
2 x 50 Kick - Build
1 x 100 Free - Smooth
Rest :30
1 x 100 Best Stroke - Strong

6 x 50 Choice
     2 Smooth, DPS
     2 Kick
     2 Drill
- - - - -
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 - Faster, Hold Time
- 2 x 50 Kick on Back - Build
- 1 x 100 Easy

3 x 50 IMO - Drill / Swim, No Free
1 x 50 Easy
1 x 100 Choice - Strong, NO FREE

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

300 Swim
1 x 300 IMO - Drill / Swim
4 x 50 IMO - Kick
2 x 50 Free
- - - - -
2 x 50 Free - DPS
1 x 100 Breast / Free by 50
1 x 150 Back / Breast / Free by 50
1 x 200 IM or IM Combo
1 x 50 Easy
Rest :30
4 x 50 Kick - Sprint the Black
1 x 100 Easy
Rest :30
1 x 200 Stroke or IM
1 x 150 Fly / Back / Breast by 50
1 x 100 Best Stroke - Build
2 x 50 Free - Fast LEGS
1 x 50 Easy

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

300 Swim
6 x 50 IMO - Drill / Swim by 50 on :15 Rest (2x Fly / Back / Breast / NO FREE)
Drills= Fly - Body dolphin with a scull (press chest down)
     Back - Triple Switch (balance drill / 3 strokes / balance drill)
     Breast - 1 Pull / 2 Kicks / Long Glide (keep hips up)

4 x 50 Free - Descend 1→4
- - - - -
Repeat 4x
- 2 x 50 Free - Build
- 2 x 50 IMO by Round
     #1 = Stroke - DPS or Stroke / Free by 25
     #2 = Stroke - Build
- 1 x 100 Free - 4-6 Kicks off Walls
- 2 x 50 IMO by Round - Kick, Build
- 1 x 100 Choice - Easy

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