300 Swim
4 x 50 Drill / Swim by 25
4 x 25 Kick - Fast
4 x 25 Swim - Build
- - - - -
Repeat 2x
- 1 x 100 Free - Build, DPS
- 3 x 50 Free - Fast in the Black
- 1 x 100 Easy
- 3 x 50 Free - FAST
- 1 x 100 Easy

- 1 x 100 Free - Build
- 4 x 25 Stroke - FAST
- 1 x 50 Easy
- 4 x 25 Kick - Build
- 1 x 75 Easy
     *Columns 3-4 only second half

Rest :30
1 x 50 Choice - For Time, Off Blocks
- - - - -
Cool Down

300 Swim
6 x 50 IMO (no free) - Drill / Swim by 50
     Fly Drill = Body Dolphin w/ Scull
     Back Drill = Triple Switch
     Breast Drill = 2 Kick → 1 Pull
4 x 50 Free - Descend 1→4
- - - - -
Repeat 2x
2 x 50 Free - Build
2 x 50 Stroke - Build
2 x 50 Free - Fast in the Black
2 x 50 Kick - Choice
1 x 100 Easy

3 x 100 Stroke* / Free by 50
2 x 100 Stroke* / Free by 50
1 x 100 Stoke* / Free by 50
     *Same stroke within a set, but change stroke each set
1 x 100 Easy

1 x 100 Choice - Stroke, Strong
1 x 100 Easy
- - - - -
Cool Down