300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
- - - - -
Repeat 2x
- 1 x 200 Free - DPS
- 4 x 100 Free - Rotate FAST 25
- 2 x 50 Kick - 25 FAST / 25 Easy
- 4 x 50 Free - Build
- 1 x 50 Free - Easy

9 x 50 Free
     2 Strong, DPS
     1 Easy
1 x 150 Kick / Drill / Swim by 50
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
2 x 50 Kick on Back - FAST in the Black
- - - - -
1 x 600 Free (pull optional)
     100 Moderate / 50 Faster x4
2 x 100 50 Stroke - Strong / 50 Free - DPS
Rest :30

1 x 400 Free (pull optional)
     150 Moderate / 50 Faster x2
4 x 100 50 Stroke - Build / 50 Free - Build
Rest :30

1 x 200 Free - DPS
6 x 100 50 Stroke - DPS / 50 Free - Strong
Rest :30

4 x 50 Free / Kick on Back by 25
- - - - -
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 Choice - Kick, Build
1 x 200 Free - Pull
2 x 75 Choice - Kick, Fast in the Black
2 x 100 Free - Strong
2 x 75 Kick on Back - Build
1 x 200 Free - Pull
2 x 75 Kick on Back - Fast in the Black
1 x 400 Free - Pull

2 x 100 Balance Drill / Swim by 50
4 x 25 Swim - DPS
1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Choice - Scull / Swim
4 x 75 IMO - Kick / Drill / Swim
4 x 50 Free - DPS
- - - - -
4 x 125 IM - Rotate 50 Stroke

2 x 100 Kick - Choice
8 x 25 Choice
     Odds = Build
     Evens = FAST

Rest 1:00

4 x 125 IM - Rotate 50 Kick

2 x 100 Free - FAST Legs!
8 x 25 Kick - Variable Sprint x2

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

300 Swim
2 x 100 Scull / Swim / Drill / Swim
6 x 50 Free - Descend 1→3, 4→6
- - - - -
2 x 250 Swim (pull optional)

5 x 100 Free - Descend 1→3, Hold 4 & 5

10 x 50 Free
     4 Moderate
     4 Faster
     2 Fastest
Rest 1:00

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

4 x 75 Choice - Kick / Drill / Swim
1 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Choice - 3rd 25 FAST
8 x 25 Choice - Build to Tigershark Finish
- - - - -
8 x 25 3 Fly → 1 Free - Smooth
3 x 100 50 Fly / 50 Back
     Descend #1 & 2, #3 = FAST
1 x 200 Free - 3rd 50 FAST

4 x 50 Back - Build Tempo
3 x 100 50 Back / 50 Breast
     Descend #1 & 2, #3 = FAST
1 x 200 Free - 3rd 50 FAST

8 x 25 3 Breast → 1 Free - Smooth
3 x 100 50 Breast / 50 Free
     Descend #1 & 2, #3 = FAST

1 x 200 Free - 3rd 50 FAST

1 x 100 Free - Smooth
1 x 200 IM - For Time
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
1 x 50 Kick on Back
1 x 300 Free - Pull
1 x 50 Kick on Back
1 x 200 Free - Moderate
1 x 50 Kick - Choice
1 x 100 Free - Strong
1 x 50 Kick - Easy
Rest 1:00
2 x 200 Free - DPS, Good Walls
1 x 50 Choice - Smooth
2 x 150 Free - 3rd 50 Strong
1 x 50 Choice - Smooth
2 x 100 Free - Fast in the Black
1 x 50 Choice - Smooth
2 x 50 Free - Strong
1 x 50 Free - Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
4 x 50 Free
- - - - -
1 x 200 Free - DPS, Moderate
4 x 50 Free - @200 Pace
1 x 50 Kick on Back
4 x 50 Choice - Smooth
1 x 50 Free - Easy
Rest :30
2 x 100 Free - DPS
4 x 50 Free - @200 Pace minus :01
1 x 50 Kick on Back
4 x 50 Choice - Smooth
1 x 50 Free - Easy
Rest :30
1 x 100 Free - DPS
4 x 50 Free - @200 Pace minus :02
1 x 50 Kick on Back
4 x 50 Choice - Smooth
1 x 50 Free - Easy

2 x 50 Free - Smooth
2 x 50 Free - Sprint
2 x 50 Kick
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim / Kick / Swim by 50
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
Repeat 4x
- 1 x 150 Free - w/ paddles NO Buoy
- 2 x 100 Free - Moderate
- 3 x 50 Free - Faster
- 1 x 100 Easy
- Rest :30
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Free - DPS, 6 Kicks off Walls
- - - - -
1 x 25
1 x 50
1 x 75
1 x 100
Rest :10
2 x 25
2 x 50
2 x 75
2 x 100
Rest :20
3 x 25
3 x 50
3 x 75
3 x 100
Rest :30
4 x 25
4 x 50
4 x 75
4 x 100
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
4 x 75 Free - Descend 1→4
Rest :20
1 x 200 Free - Pull
4 x 75 Free - Fast in the Black
Rest :20
2 x 100 Kick - Build
4 x 75 Free - DPS
Rest :20
1 x 200 Free - Good Walls, 4-6 Kicks
1 x 100 Free - Easy

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

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - DPS
4 x 25 Choice - Variable Sprint
- - - - -
Repeat 2x
- 2 x 100 Free - 3rd 25 Faster
- 4 x 50 Speed Play
     #1 = Build
     #2 = Fast Breakout & Finish
     #3 = All FAST
     #4 = 25 Fast / 25 Easy
- 8 x 25 Swim - Free
     Odds = FAST
     Evens = DPS
- Rest :30
- 2 x 100 Free - Build, Good Walls
- 2 x 50 Kick - Fast in the Black
- 2 x 50 Choice - Build
- 4 x 25 Swim - Choice
     Odds = FAST
     Evens = Easy

1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Swim / Kick by 50
4 x 50 Drill / Swim by 25
8 x 25 Variable Sprint
- - - - -
Repeat 5x
- 8 x 25 IMO by Round*
     1 Build / 1 Easy / 1 Sprint / 1 Easy x 2
- 1 x 100 Choice - Kick
- 1 x 100 Free - DPS
     Round 5 = Choice, Column 5 = 1 Free, 1 Stroke

2 x 50 Free - Smooth, 4-6 Kicks Off Walls
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 50 Drill / 25 Swim
4 x 50 25 Kick / 25 Swim
4 x 25 Free - DPS
- - - - -
1 x 300 Free - Pull
2 x 150 Free - 3rd 50 Faster
2 x 50 Kick - Build
1 x 200 Free - Pull
2 x 100 Free - Build
4 x 50 Kick - Fast in the Black
Rest :30
1 x 200 Free - Strong
Rest :30
6 x 50 Kick
     Odds = Build
     Evens = FAST
1 x 100 Easy

8 x 25
     Odds = Underwater kick to 15M then 2 breakout strokes
     Evens = Swim - Smooth, DPS
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 25 Swim - Build to FAST
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 1 x 100 Specialty - Build**
- 1 x 50 Free - Easy
- 4 x 25 Choice - Kick, Variable Sprint
- 1 x 50 Free - Easy
- 4 x 50 Specialty - Faster**
- 1 x 100 Easy
- Rest :30
     Same stroke for both sets

1 x 100 Specialty - Strong, No Free
1 x 100 Easy

FINS:
- 4 x 50 Choice - Kick / Swim
- 4 x 50 Free - Smooth
- - - - -
Cool Down

300 Swim
6 x 50 Choice - Drill / Swim
4 x 50 Kick - Build
- - - - -
12 x 50 Free - Every 4th Specialty FAST
2 x 100 Free - Build

9 x 50 Free - Every 3rd Specialty FAST
2 x 100 50 Kick / 50 Swim

6 x 50 Free - Every Other Specialty FAST
2 x 100 Free - 1 Easy / 1 FAST
Rest 1:00
4 x 50 Specialty - Hold Time

1 x 100 Free - Smooth
3 x 50 Kick / Swim
- - - - -
Cool Down

300 Swim
2 x 75 Choice - Scull / Drill / Swim by 25
2 x 75 Choice - 50 Kick / 25 Swim
4 x 50 Free - DPS
- - - - -
Repeat 2x
- 4 x 25 Choice (all same stroke)
- Rest :30
- 3 x 50 2 Strokes in IM Order
- Rest :30
- 2 x 75 3 Strokes in IM Order
- Rest :30
- 1 x 100 Choice - Stroke, No Free
- 1 x 50 Easy
- Rest :30
- 1 x 200 IM - Strong
- 1 x 100 Smooth

4 x 25 Flutter Kick - Build
4 x 25 Choice Kick - Build
2 x 25 Flutter Kick - Faster
2 x 25 Choice Kick - Fastest

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

300 Swim
1 x 200 Drill / Swim by 50
1 x 100 Kick
4 x 50 Free - Fast in the Black
- - - - -
1 x 600 Free (pull optional)
     Column 1&2 = 100 Moderate → 50 Faster x4
     Column 3&4 = 100 Moderate → 25 Faster x4
3 x 100 Free - Descend, Build
Rest :30

1 x 400 Free (pull optional)
2 x 100 Free - Build
Rest :30

1 x 200 Free - Strong
2 x 50 Free - DPS

4 x 50 Kick - Build
4 x 50 Choice - Smooth
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 50 Swim / 25 Kick on Back
4 x 50 Free - Descend 1→3, #4 = FAST
- - - - -
1 x 300 Free - Long Arms
2 x 150 Free - 3rd 50 Faster
2 x 50 Free - FAST
Rest :30

1 x 300 Free - Long Arms
3 x 100 Free - Descend 1→3
4 x 50 Free - Faster
Rest :30

1 x 300 Free - Long Arms
6 x 50 Free - Fastest
1 x 100 Easy

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

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - DPS
4 x 25 Choice - Variable Sprint
- - - - -
Repeat 2x
- 2 x 100 Free - 3rd  25 Faster
- 4 x 50 Speed Play
     Build
     Fast Breakout & Finish
     Fast
     25 Fast-25 Easy
- 8 x 25 Free
     Odd Fast
     Even DPS
- Rest :30
- 2 x 100 Free  -Build, Good Walls
- 2 x 50 Kick - Fast in Black
- 2 x 50 Choice - Build
- 4 x 25 Swim - Choice
     Odd Fast
     Even Easy

200 Easy
- - - - -
Cool Down