300 Swim
4 x 75 Choice - Kick / Drill / Swim by 25
2 x 50 Free - DPS
4 x 25 Choice - Kick, Build
- - - - -
Repeat 3x
- 1 x 200 IM - 2nd 25 Faster Each Stroke
- 4 x 50 Stroke - Build / Free - Moderate
- 4 x 25 Choice - Variable Sprint
- 1 x 50 Choice - Fast
- 1 x 50 Free - Smooth
- Rest :30

1 x 100 Free - Smooth
2 x 75 Stroke / Free / Stroke
3 x 50 Choice - DPS
4 x 25 Choice - Kick
- - - - -
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 - Moderate
1 x 150 Free - Build
1 x 200 Free - 4-6 Kicks off Walls
1 x 400 Free (pull optional)
1 x 200 Free - 3rd 50 Faster
1 x 150 Free - Last 50 Faster
1 x 100 Free - Strong
1 x 50 Free - DPS

10 x 50
     Odds = Free - DPS
     Evens = Kick - Build

4 x 50 Free - Ascend
2 x 100 Drill / Swim
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim
4 x 50 IMO - Kick / Swim
2 x 50 Free - DPS
- - - - -
4 x 100 Free - DPS
2 x 100 Kick - Choice
8 x 25 Choice
     Odds = Build
     Evens = FAST
1 x 100 Easy

4 x 100 IM or Stroke
2 x 100 Free - DPS
8 x 25 Choice - Variable Sprint x2
1 x 100 Easy

Repeat 2x
- 3 x 50 Swim - DPS, Ascend 1→3
- 4 x 25 Kick - Light
- - - - -
Cool Down

300 Swim
2 x 75 Kick / Drill / Swim
4 x 50 Free - DPS
4 x 25 Variable Sprint
- - - - -
1 x 300 Free - Pull
1 x 50 Kick - Choice, Build
2 x 150 Free - DPS
1 x 50 Kick - Choice, Build
3 x 100 Free - Fast in the Black
1 x 50 Smooth
3 x 100 Descend 1→3
1 x 50 Kick on Back - Strong
2 x 150 Free - Last 50 Faster
1 x 50 Kick on Back - Strong
Rest 1:00
1 x 300 Free - Strong

6 x 50
     Odds = Drill / Swim - Smooth
     Evens = Swim - Smooth / Kick - Easy
- - - - -
Cool Down

300 Swim
2 x 100 50 Drill / 50 Swim
4 x 50 Kick
2 x 50 Free - DPS
- - - - -
5 x 100 Free - Moderate, DPS
1 x 100 Choice - Easy
5 x 100 Free - Build
1 x 100 Choice - Easy
5 x 100 Free - Descend 1→3, Hold Time 4&5
1 x 100 Choice - Easy
Rest :30

LEGS!
- 4 x 50 Kick - Build, NO FINS
- 4 x 25 Underwater Kick / Swim
- 4 x 50 Swim - Ascend 1→4
     Moderate to Easy
- - - - -
Cool Down

300 Swim
6 x 50
     Odds = Kick / Swim
     Evens = Scull / Swim
4 x 50 Choice - Build
- - - - -
1 x 200 Free - Smooth, Good Walls
6 x 50
     Odds = Non 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 - Build
     Evens = Kick on Back

4 x 50 Free - Strong
4 x 50 Choice - Stroke, Feel Strong

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

300 Swim
3 x 100 Drill / Swim by 50
     Drills: L/R Balance, 8 Kick Sideline, Triple Switch
4 x 50 Swim - Build
- - - - -
3 x 200 Free - Descend 1→3
1 x 200 Free - Faster
1 x 100 Easy

3 x 100 Free - Descend 1→3
1 x 100 Free - Faster
1 x 100 Easy

3 x 50 Free - Descend 1→3
1 x 50 Free - Faster
1 x 100 Easy

1 x 200 Free - Strong

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

300 Swim
3 x 100 Drill / Swim by 50
     Drills: L/R Balance, 8 Kick Sideline, Underwater Switch, Triple Switch
2 x 100 Drill / Swim by 50
- - - - -
1 x 300 Free - DPS, Smooth
2 x 200 Free - Hold Pace
1 x 200 Free - Faster
3 x 100 Free - Hold Pace
1 x 100 Free - Faster
6 x 50 Free - Smooth
2 x 50 Free - Fastest
1 x 100 Easy

12 x 25 Kick - Choice
     1 Kick - Build → 1 Kick - FAST → 1 Swim - Easy → Easy

1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Scull / Swim / Drill / Swim by 50
1 x 100 Kick
4 x 50 Free - DPS
- - - - -
4 x 150 Free / Stroke / Free by 50
2 x 50 Kick - Choice, Build
2 x 50 Choice - Stroke, DPS
1 x 50 Easy

4 x 150 100 Free / 50 Stroke - FAST
2 x 50 Free - Smooth, DPS
2 x 50 Stroke - Non-Free, Build
1 x 50 Easy

4 x 100 Free
     #1, 3 = 25 FAST / 75 Smooth
     #2, 4 = 50 Smooth / 50 FAST

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

300 Swim
1 x 200 Drill / Swim by 50
4 x 50 Kick / swim by 25
4 x 50 Free - DPS
- - - - -
3 x 200 Free - Descend 1→3
4 x 50 Kick
4 x 50 Free - Faster

Rest 1:00

2 x 200 Free - Negative Split
2 x 50 Kick - Faster
2 x 50 Free - Sprint
1 x 100 Easy

Rest 1:00

1 x 200 Free - Strong
4 x 50 Free - DPS, Good Walls
1 x 100 Choice - Easy
- - - - -
Cool Down

300 Swim
2 x 100 Scull / Swim / Drill / Swim
4 x 50 Free - Descend 1→4
- - - - -
1 x 500 Free (pull optional)

5 x 100 Free
     Descend 1→3
     Hold 4 & 5
Rest :30
10 x 50 Free
     4 Moderate
     4 Faster
     2 Fastest

Rest 1:00

1 x 200 Free - Moderate DPS
2 x 100 Free - Faster
2 x 50 Free - Fastest

4 x 50 Drill / Swim
2 x 100 Free - 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
- 3 x 25 Swim - Descend 1→3
- Rest :30
- 1 x 100 FAST
- 1 x 125 Easy
- 3 x 25 Kick - Descend 1→3
- Rest :30
- 1 x 75 FAST
- 1 x 100 Easy
- 3 x 25 Choice - Build
- Rest :30
- 1 x 50 FAST
- 1 x 75 Easy
- 3 x 25 Sprint
- Rest :30
- 1 x 50 Easy

6 x 50
     Odds = Swim - DPS
     Evens = Kick - Build
- - - - -
Cool Down

300 Swim
3 x 100 50 Drill / 25 Swim / 25 Kick
4 x 50 Stroke / Free - Build Each 25
- - - - -
2 x 100 IM
4 x 25 Weak Stroke - Long
2 x 50 Kick on Back - Build
2 x 50 Free - Easy

1 x 200 IM Combo
4 x 25 Best Stroke - DPS
2 x 50 Best Stroke - Kick, Build
2 x 50 Free - Easy

1 x 200 IM - Best Effort
4 x 25 Free - Legs!!!
2 x 50 Kick - Choice, Build
2 x 50 Easy

4 x 50 IMO - 25 Smooth / 25 Faster
4 x 50 Free - DPS
2 x 100 Drill / Swim
1 x 200 Smooth
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
2 x 75 Kick - Build
1 x 50 Free - Smooth

1 x 300 Free - Pull
2 x 75 Dolphin KOB - Build
1 x 50 Free - Smooth

1 x 200 Free - Moderate
2 x 75 Kick - Choice, Build
1 x 50 Free - Smooth

1 x 100 Free - Moderate
2 x 75 Kick - FAST
1 x 50 Free - Smooth

4 x 50 25 Drill / 25 Swim
4 x 25 4-6 UWK then Smooth

1 x 200 Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 50
4 x 50 IMO - Kick / Swim
4 x 25 Swim - Build to FAST
- - - - -
Repeat 3x
- 1 x 200 IM or Stroke / Free
- 4 x 25 Kick - Build
- 4 x 50 Same Stroke - Variable Sprint
- 1 x 100 Easy

4 x 25 Free - DPS
1 x 50 Easy
4 x 25 Choice - Stroke, Build
1 x 50 Easy
4 x 50 25 Drill / 25 Swim
- - - - -
Cool Down

300 Swim
4 x 50 Free - 4-6 Fly Kicks off Each Wall, Tight Streamline
4 x 50 IMO - 25 Drill / 25 Swim
4 x 25 Kick
- - - - -
3 x 100 Free
4 x 25 Fly - Long
2 x 75 50 Fly / 25 Back - FAST
2 x 75 25 Fly / 50 Back - FAST
1 x 50 Free - Strong Legs
1 x 50 Free - Easy

4 x 25 Back
2 x 75 50 Back / 25 Breast - FAST
2 x 75 25 Back / 50 Breast - FAST
1 x 50 Free - Strong Legs
1 x 50 Free - Easy

4 x 25 Breast
2 x 75 50 Breast / 25 Free - FAST
2 x 75 25 Breast / 50 Free - FAST
1 x 50 Free - Strong Legs
1 x 50 Free - Easy

3 x 100 Free - Smooth
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim
4 x 50 Free
2 x 75 Kick - Right / Back / Left
- - - - -
1 x 200 Free (pull optional)
2 x 150 Free - 3rd 50 Faster
1 x 100 Kick - Choice

1 x 200 Free (pull optional)
2 x 150 Free - Build
1 x 100 Kick - Choice

1 x 200 Free (pull optional)
2 x 100 Free - Strong Effort
1 x 100 Choice - Smooth

3 x 50 Kick - Fast in the Black
4 x 50 Free - Drill / Swim
1 x 200 Free - Smooth
- - - - -
Cool Down

300 Swim
1 x 200 Kick / Swim / Drill / Swim by 50
1 x 100 Kick
4 x 50 Free
- - - - -
4 x 150 50 Free / 50 Stroke / 50 Free
4 x 50 Kick - Build

4 x 150 100 Free / :10 Rest / 50 Stroke - FAST
4 x 50 Swim - Smooth, DPS
4 x 100 Choice
     #1, 3 = 25 FAST / 75 Easy
     #2, 4 = 50 Easy / 50 FAST

4 x 50 Free - Drill / Swim
1 x 100 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim
4 x 75 Kick - Right / Back / Left
- - - - -
1 x 200 Free (pull optional)
10 x 50 Free
     Odds = Smooth
     Evens = Moderate - Know Time

2 x 100 Free (pull optional)
10 x 50 Free
     Odds = Smooth
     Evens = Faster - Know Time

1 x 100 Choice - Smooth
10 x 50 Free
     Odds = Smooth
     Evens = Fastest

1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 50 Drill / 25 Swim
4 x 50 25 Kick / 25 Swim
- - - - -
1 x 300 Free - Smooth
2 x 150 Free - 3rd 50 Faster
2 x 50 Kick - Build

1 x 300 Free - DPS
3 x 100 Free - Descend 1→3
2 x 50 Kick - Build

1 x 300 Free - DPS
6 x 50 Free - Faster
1 x 100 Easy

4 x 50 Choice
     Odds = Kick - Choice
     Evens = Swim - Smooth
- - - - -
Cool Down