300 Swim
1 x 200 Drill / Swim by 50
     Drills = L/R Balance, Triple Switch
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
1 x 500 Free (pull optional)
4 x 100 Free - Build
1 x 300 Free (pull optional)
2 x 100 Free - Strong, Good Walls
Rest :30
2 x 50 Free - Faster
1 x 100 Easy

2 x 50 Kick - Build
4 x 50 Variable Sprint
1 x 100 Swim - Easy
- - - - -
Cool Down

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

1 x 100 Choice - Sprint the Black
2 x 50 Free - Build, 6 Kicks off the Walls
2 x 100 Free
- - - - -
Cool Down

300 Swim
1 x 200 IMO - Drill / Swim by 25
4 x 50 Choice - Kick
2 x 50 Free - DPS
- - - - -
3 x 150 100 Free - Moderate / 50 Stroke - FAST
1 x 50 Smooth

3 x 100 50 Free - Moderate / 50 Stroke - FAST
1 x 50 Smooth

3 x 50 Free - Build
1 x 50 Easy

3 x 50 Stroke - FAST
1 x 50 Easy
Rest :30
2 x 150 100 Free - Moderate / 50 Kick - FAST
1 x 50 Smooth

2 x 100 50 Free - Moderate / 50 Kick - FAST
1 x 50 Smooth

2 x 50 Kick - FAST
1 x 50 Easy
2 x 50 Free - DPS
- - - - -
Cool Down