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
3 x 100 Drill / Swim by 25
     Drills = L/R Balance, Single Switch, & Triple Switch
4 x 50 Kick
- - - - -
1 x 300 Free - Pull
4 x 150 Free
     Odds = Build by 50
     Evens = DPS, 4-6 Kicks off Walls, Tight Streamline
6 x 50
    Odds = Kick - Build
     Evens = Free - Smooth

1 x 200 Free - DPS
4 x 100 Free - Build
4 x 50 Kick

2 x 100 Choice - DPS, Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Kick / Swim / Drill / Swim by 25
4 x 50 Swim - DPS
- - - - -
1 x 100 Free - DPS
1 x 200 Free - Build
1 x 300 Free (pull optional)
1 x 400 Free (pull optional)
1 x 300 Kick - FAST / Swim - Moderate by 150
1 x 200 Kick - FAST / Swim - Moderate by 100
1 x 100 Kick - FAST
1 x 100 Swim - Easy

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

300 Swim
3 x 100 Kick / Swim / Drill / Swim by 25
4 x 50 Swim - DPS
- - - - -
2 x 200 Free (pull optional)
4 x 100 Free - Ascend 1—>4
4 x 50 Kick - Variable Sprint
1 x 200 Free - Moderate
2 x 100 Free - Smooth
2 x 50 Kick
Rest :30
1 x 200 Free - Strong

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