300 Swim
3 x 100 Scull / Swim / Drill / Swim by 25
4 x 50 Kick - Build
- - - - -
1 x 300 Free (pull optional)
2 x 150 Free / KOB / Free by 50
6 x 50 Swim
     Odds = Stroke
     Even = Free

1 x 200 Free - Build
2 x 100 Free - DPS / Kick by 50
4 x 50 Choice - Build
Rest :30

1 x 100 Strong

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

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