300 Swim
3 x 100 Drill / Swim by 50
     Drill: L/R Balance, Single Switch, Triple Switch
2 x 50 Kick on Back
2 x 50 Free - DPS
- - - - -
1 x 300 Pull
3 x 100 Free - Smooth
1 x 100 Faster
1 x 50 Choice - Easy
2 x 100 Free - DPS
2 x 100 Faster
1 x 50 Choice - Easy
Rest :30
3 x 100 Free - Hold Pace
2 x 50 Choice - Easy

1 x 200 Free - Smooth, DPS
     Tight streamline off walls, 4-6 Dolphin Kicks
2 x 100 Kick - Build
4 x 50 Free - Drill / Swim
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim
2 x 100 Kick
2 x 50 Free - DPS
- - - - -
3 x 150
     #1 = 100 Free / 50 Stroke
     #2 = 50 Free / 50 Stroke / 50 Free
     #3 = 50 Stroke / 100 Free
3 x 50 Kick on Back or Sides

3 x 150 Stroke / Free by 25
3 x 50 Kick with a Board

3 x 100 Free
3 x 50 Stroke - Build
1 x 50 Easy

6 x 50 Choice - Descend 1→3, 4→6

8 x 25
     Odds = Drill
     Evens = DPS
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - Variable Sprint
4 x 50 Swim - Choice, Sprint the Black
- - - - -
Repeat 2x
- 4 x 25 Swim - Descend 1→4
- Rest :30
- 1 x 100 FAST
- 1 x 100 Easy

- 4 x 25 Kick - Descend 1→4
- Rest :30
- 1 x 100 Kick - FAST
- 1 x 100 Easy

- 4 x 25 Choice - Build
- Rest :30
- 1 x 50 Choice - FAST
- 1 x 50 Easy

- 4 x 25 Choice - Sprint
- Rest :30
- 1 x 50 Choice - All Out Sprint
- 1 x 50 Easy
- - - - -
Cool Down

300 Swim
6 x 50 Choice - Drill / Swim by 25
     Drills: L/R Balance, Single Switch, Triple Switch, Bow & Arrow
6 x 50
     Choice - Descend 1→3
     Free - Descend 4→6
- - - - -
2 x 100 Free - Moderate
1 x 50 Kick - FAST
2 x 50 Easy

4 x 75 Choice - #4 FAST
1 x 50 Kick - FAST
2 x 50 Easy

6 x 50 Choice - Every 3rd FAST
1 x 50 Kick - FAST
2 x 50 Easy

8 x 25 Choice - Evens SPRINT
1 x 50 Kick - FAST
1 x 100 Easy
Rest :30
1 x 100 Choice - Strong
4 x 50 Choice - Drill / Swim
2 x 100 Free - DPS, Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim
4 x 25 Kick - Variable Sprint
4 x 25 Swim - Build
- - - - -
3 x 100 Free - Build, DPS
1 x 100 Easy
2 x 100 Free - FAST
1 x 100 Easy
4 x 50 Kick on Back - Flutter, Strong
Rest :30
1 x 100 Easy

2 x 100 Free - Build, DPS
1 x 100 Easy
1 x 100 Free - FAST
1 x 100 Easy
4 x 50 Kick on Back - Flutter
Rest :30
1 x 100 Easy
Rest 1:00
1 x 100 Free - Fast from Push

4 x 50 Drill / Swim - Smooth
1 x 200 Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Stroke - Drill / Swim by 50
4 x 50 Free - DPS
- - - - -
Repeat 4x
- 3 x 50 Choice - Swim
- 4 x 25 Kick - IMO by Round
- 1 x 100 Free
- 1 x 100 Specialty - IMO by Round
- Rest :30

4 x 50 Choice - Drill / Swim
4 x 25 Kick on Back
1 x 100 Free - Easy
- - - - -
Cool Down

300 Swim
3 x 100 Kick / Swim / Drill / Swim
4 x 50 Swim - Descend 1→4
- - - - -
5 x 100 Fre - DPS
Rest :30
4 x 100 Free - Build
Rest :30
3 x 100 Free - Hold Time
Rest :30
2 x 100 Free - Hold Time
Rest 1:00
1 x 100 Free - FAST, Get Time
1 x 100 Easy

Fins On:
- 8 x 50 Choice
     Odds = Kick - Build
     Evens = Swim - Smooth
- 2 x 100 Scull / Swim
- - - - -
Cool Down

300 Swim
4 x 75 Free - 50 Drill / 25 Swim
     Drills: L/R Balance, 8 Kick Switch, Triple Switch
4 x 25 Kick
2 x 50 Free - Build
- - - - -
1 x 50 Free - DPS
1 x 100 Free - Build
1 x 150 Free - 3rd 50 Faster
1 x 200 Free - Build
1 x 300 150 KOB / 150 Free - Smooth
1 x 400 Free (pull optional)
1 x 300 150 KOB / 150 Free - Smooth
1 x 200 Free - Build
1 x 150 Free - 4-6 Kicks Off Walls
1 x 100 Free - Swim, Strong
1 x 50 Free - DPS

2 x 100 Drill / Swim
- - - - -
Cool Down

300 Swim
2 x 100 Free or Back - 50 Drill / 50 Swim
2 x 100 Breast or Fly - 50 Drill / 50 Swim
2 x 50 Free - DPS
- - - - -
Repeat 3x
- 1 x 100 Free - Moderate
- 3 x 50 Same Stroke - Hold Pace
- 2 x 50 Kick - 1 FAST → 1 Smooth
- 1 x 100 IM
- 1 x 50 Free - Easy

8 x 25 Choice
     Odds = Kick - Build
     Evens = Swim - Smooth
2 x 50 Choice - Build
1 x 100 Free - Easy
Rest :30

1 x 100 Specialty - For Time
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 25 Drill / 50 Swim / 25 Kick
6 x 50 Free - DPS, Descend 1→3, 4→6
- - - - -
1 x 100 Free - Smooth
2 x 100 Free - Moderate
3 x 100 Free - Faster
Rest 1:00

2 x 50 Choice - Smooth
6 x 50 Kick - Descend 1→3, 4–6
2 x 50 Free

3 x 100 25 Stroke / 75 Free
2 x 100 50 Stroke / 50 Free
1 x 100 Choice Stroke - No Free

4 x 50 Drill / Swim - Smooth
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 50 Drill / 25 Swim / 25 Kick
4 x 50 IMO - Stroke / Free by 25
- - - - -
1 x 300 IM - 50 Fly / 75 Back / 75 Breast / 100 Free
2 x 100 Fly / Back by 50 - Descend
1 x 100 Free - Smooth

1 x 300 IM - 50 Fly / 75 Back / 75 Breast / 100 Free
2 x 100 Back / Breast by 50 - Descend
1 x 100 Free - Smooth

1 x 300 IM - 50 Fly / 75 Back / 75 Breast / 100 Free
2 x 100 Breast / Free by 50 - Descend
1 x 100 Free - Smooth

1 x 200 IM - Strong

4 x 50 KOB / Swim by 25
- - - - -
Cool Down

300 Swim
4 x 75 IMO - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
8 x 25 Specialty or IMO - Build
1 x 50 Free - Smooth

6 x 50
     Odds = Specialty or IMO - FAST
     Evens = Free - Smooth
1 x 50 Free - DPS

3 x 100 Specialty or IM - Strong
2 x 50 Free - Smooth
Rest :30
3 x 100 Free - Descend 1→3
2 x 50 Free - DPS

6 x 50
     Odds = Kick - FAST
     Evens = Free - Smooth
1 x 50 Free - Smooth

8 x 25 Free - Build
1 x 50 Free - Smooth

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

300 Swim
2 x 75 Kick / Drill / Swim by 25
3 x 50 Free - DPS
8 x 25
     #1-4 = Build
     #5-8 = Variable Sprint
- - - - -
Repeat 2x
- 3 x 25 Non-Free - Strong
- 1 x 75 Free - Build
- 3 x 50 Choice
- 1 x 100 Free - Strong
- 1 x 100 Kick - Build
- Rest :30

Repeat 2x - Round 2 w/ Fins
- 4 x 50 Choice - Build
- 4 x 25 Kick - Build
- 4 x 25 Choice - Sprint
- 2 x 25 Kick - Sprint
- 1 x 50 Easy

1 x 100 Best Stroke - Strong
1 x 100 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Scull / Swim / Drill / Swim
4 x 50 25 Kick / 25 Swim
2 x 50 Free - DPS, 4-6 Kicks off Walls
- - - - -
1 x 250 Free (pull optional)

5 x 100 Free
     2 on Base
     2 on Base -:05
     1 on Base -:10
1 x 100 Choice - Easy

1 x 250 Free (pull optional)

5 x 100 Free
     2 on Base -:05
     2 on Base -:10
     1 on Base -:15

1 x 100 Choice - Easy

6 x 50
     Odds = Kick - Build
     Evens = Swim - Smooth
4 x 50 Free - 25 Drill / 25 DPS, Smooth
- - - - -
Cool Down

300 Swim
1 x 200 Choice - Drill / Swim by 50
1 x 100 Kick on Back
4 x 50 Stroke / Free by 25
- - - - -
5 x 100 Free
2 x 25 Stroke - Build
1 x 50 Easy

4 x 100 Free
2 x 25 Stroke - DPS
1 x 50 Easy

3 x 100 Free
2 x 25 Stroke - FAST
1 x 50 Easy

2 x 100 Free
2 x 25 Stroke - Build
1 x 50 Easy

1 x 100 Free
2 x 25 Stroke - DPS
1 x 50 Easy

Repeat 2x w/ Fins:
- 3 x 25 Kick - Descend
- 1 x 25 Swim - Choice, Sprint
- - - - -
Cool Down

300 Swim
4 x 50 Choice - Drill / Swim
4 x 50 IMO - Kick / Swim
4 x 25 Free - DPS
- - - - -
Repeat 2x
- 4 x 50 Weak Stroke
     #1-3 = DPS, #4 = Faster
- Rest :15
- 4 x 50 Free - Build
- Rest :15
- 4 x 50 Best Stroke - Strong
- 1 x 100 Free - DPS

3 x 100 Free - Descend 1→3
2 x 100 Stroke - Not IM
2 x 50 Free - Smooth

8 x 25 Choice w/ Fins
     Odds = Underwater Kick
     Evens = Swim - Easy
- - - - -
Cool Down

300 Swim
3 x 100 50 Kick / 25 Drill / 25 Swim
6 x 50 Free - Descend 1→3, 4→6
4 x 25 FAST / Easy
- - - - -
8 x 50 Free @200 Pace
     Target Time: 3rd 50 of a 200
3 x 100 Free - DPS
Rest 1:00
8 x 50
     Odds = FAST Flutter Kick
     Evens = Swim - Smooth
3 x 100 Free - DPS, 4-6 Underwater Kicks
Rest 1:00
8 x 50 Free - Breath Control
     By 50: 4 breaths, 3 breaths, 2 breaths, 1 breath - 2x

1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Choice - DPS
3 x 100 IMO - Kick / Swim / Drill / Swim
2 x 50 Free - DPS
- - - - -
1 x 200 IM or Stroke - Moderate
1 x 100 Free - DPS
4 x 25 Kick - Fast Legs
8 x 50 IMO by 2
     Odds = DPS
     Evens = Swim - Fast / Easy by 25
1 x 100 Free - Smooth
Rest :30
1 x 200 IM or Stroke - Faster
1 x 100 Free - DPS
4 x 50 Kick - Fast Legs
12 x 25 IMO by 3 (3 Fly, 3 Back, …)
     Descend 1→3 each stroke
1 x 100 Free

1 x 150 Weak Stroke - 50 Drill / 50 Swim / 50 Free
1 x 50 Weak Stroke - Build
1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 50
     Odds = Drill / Swim by 25
     Evens = Kick / Swim by 25
4 x 50 Choice - Build
- - - - -
1 x 200 Free - Smooth, Good Walls
6 x 50
     Odds = No Free - Build
     Evens = Free - DPS

1 x 200 50 Free / 50 Stroke
6 x 50
     Odds = Kick - Build
     Evens = Free - Smooth

1 x 200 Choice - Stroke
6 x 50
     Odds = Free - DPS
     Evens = Kick - Build

4 x 50 Free - Strong
4 x 50 IMO or Stroke

1 x 200 Social Kick

4 x 50 Drill / Swim
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim

3 x 50 Free
2 x 75 Kick - Right / Back / Left
- - - - -
1 x 300 Free (pull optional)
3 x 150 Free - Rotate Faster 50
3 x 50 Kick on Back - Strong
1 x 100 Free - Smooth

1 x 200 Free (pull optional)
2 x 75 Free - Last 25 Faster
2 x 50 Kick - Build
1 x 100 Free - Smooth

1 x 100 Free - DPS
2 x 50 Free - Stronger
1 x 50 Kick - Strong
1 x 100 Free - Smooth

2 x 75 Kick / Drill / Swim
3 x 50 Swim - Smooth
- - - - -
Cool Down