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 75 50 Drill / 25 Swim
4 x 50 Kick / Swim by 25
- - - - -
1 x 300 Free
6 x 50 Free - Descend 1→3, 4→6
4 x 25 Choice - Kick on Back
2 x 50 Choice - Smooth, DPS

1 x 200 Free
4 x 50 Free - Sprint the Black
4 x 25 Choice - Kick on Back
2 x 50 Choice - Smooth, DPS

1 x 100 Free - FAST
Rest :30
2 x 50 Free - Build
4 x 25 Choice - Kick on Back
2 x 50 Choice - Smooth, DPS

8 x 50
     Odds = Kick
     Evens = Swim
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 25
     Drills: L/R Balance Drill, 8 Kick Sideline, Triple switch
4 x 50 Swim - Build
- - - - -
3 x 200 Free - Free Desc 1-3
1 x 200 Free - Faster
1 x 100 Easy

3 x 100 Free - Desc 1-3
1 x 100 Free - Faster
1 x 100 Easy

3 x 50 Free - Desc 1-3
1 x 50 Fast
1 x 100 Easy

1 x 200 Free - Strong

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

300 Swim
4 x75 Choice - Kick / Drill / Swim
4 x 50 Free - Build
- - - - -
1 x 100 Free
1 x 200 Free
1 x 300 Free
1 x 400 Free
3 x 100 Free - Fast
2 x 100 Free - Faster
1 x 100 Free - Fastest

8 x 50 Free - Stroke Count Golf
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
1 x 300 Free - Moderate
1 x 100 Faster
Rest :30
1 x 200 Free - Moderate
2 x 100 Faster
Rest :30
1 x 100 Free - Moderate
3 x 100 Faster
1 x 100 Smooth
Rest :30
1 x 100 Free - FAST

10 x 50 Choice
     #1-3 = Kick - Descend 1→3
     #4 = Swim - Easy
     #5-7 = Swim - Descend 1→3
     #8 = Swim - Easy
     #9 = Swim - Sprint
     #10 = Swim - Easy
4 x 50 Drill / Swim by 25
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
- - - - -
8 x 50 Free
     Odds = Swim - DPS
     Evens = Kick on Back
Rest :30
4 x 100 Free - Negative Split
Rest :30
2 x 200 Free (pull optional)

1 x 400 Free - Good Walls

Repeat 2x
- 4 x 50 Choice - Descend 1→4
- 4 x 25 Choice - Build
- 1 x 50 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50

2 x 50 Kick
4 x 50 Free
- - - - -
1 x 200 Free - DPS
4 x 50 Free - @200 Pace
1 x 50 Kick on Back
4 x 50 Non-Free - Smooth
1 x 50 Free - Easy
Rest :30
2 x 100 Free - DPS
4 x 50 Free - @200 Pace -:01
1 x 50 Kick on Back
4 x 50 Non-Free - Smooth
1 x 50 Free - Easy
Rest :30
1 x 100 Free - DPS
4 x 50 Free - @200 Pace -:02
1 x 50 Kick on Back
4 x 50 Non-Free - Smooth
1 x 50 Free - Easy
Rest :30
1 x 200 Free - Best Effort
1 x 200 Easy
- - - - -
Cool Down

300 Swim

2 x 100 Scull / Swim / Drill / Swim by 25
2 x 100 Kick / Swim by 50

2 x 50 Swim - DPS

- - - - -

10 x 100 Free
4 on base time
4 on -:05 sec
2 on -:10 sec 


1 x 200 Free (pull optional) 


2 x 50 Choice

2 x 50 Kick - Choice
1 x 100 Easy



5 x 100 Free

2 on base time
2 on -:05 sec
1 on

 -:10 sec

2 x 100 Kick / Free - DPS

1 x 200 Easy

- - - - -

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
1 x 200 Free - Pull
4 x 75 Free - Fast in the Black
2 x 100 Free - Build
4 x 75 Kick - Build
1 x 50 Free - DPS
1 x 100 Kick - 4 to 6 Kicks off Walls

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

300 Swim
1 x 200 Drill / Swim by 50
1 x 100 Kick / Swim by 50
4 x 50 Free - DPS
- - - - -
6 x 50 Free
     3 on base time
     3 on 5 sec. faster
Rest 1:00
3 x 200 Free - Rotate FAST 50
4 x 100 Free - Descend 1→4
2 x 200 Free - DPS, Good Walls
1 x 100 Choice - Easy

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

300 Swim
1 x 200 Drill / Swim / Kick / Swim by 50
2 x 100 Free - DPS
2 x 50 Free - Build
- - - - -
1 x 300 Free (pull optional)
4 x 50 Kick - Build

2 x 150 Free - DPS
4 x 50 Free - Build, 4-6 Kicks off Wall

3 x 100 Free - Descend 1→3
4 x 50 Free - Faster
1 x 100 Easy
Rest :30
1 x 200 Free - Strong
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick
- - - - -
4 x 100 Free - Descend 1→4
2 x 50 Kick - Choice
2 x 200 Free - Build
2 x 50 Kick on Back
4 x 100 Free - Ascend 1→4
2 x 50 Kick - Build
1 x 100 Choice - Smooth

1 x 100 Free - DPS
4 x 50 Choice - DPS, Smooth
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
     Drills = L/R Balance, Triple Switch
2 x 50 Kick on Back
4 x 50 Free - DPS
- - - - -
4 x 100 Free - Descend
1 x 300 Free (pull optional)
2 x 100 Free - Build
4 x 50 Free - Faster
1 x 100 Easy

1 x 200 Free - Strong
1 x 100 Easy

Fins on:
- 4 x 50 Kick - Build
- 4 x 50 Variable Sprint
- 1 x 100 Swim - Easy
- - - - -
Cool Down

300 Swim
3 x 100 25 Kick / 50 Drill / 25 Swim
4 x 50 Free - Build
- - - - -
2 x 200 Free - DPS
1 x 100 Free - Faster
2 x 50 Free - Sprint

1 x 200 Free - DPS
2 x 100 Free - Faster
4 x 50 Free - Sprint

2 x 100 Free - DPS
1 x 100 Free - Faster
6 x 50 Free
     Odds = Sprint
     Evens = Smooth
1 x 100 Easy

8 x 25
     Odds = Underwater Kick - FAST
     Evens = Choice - Swim, Easy
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Scull / Swim / Drill / Swim by 25
2 x 50 Kick - Build
- - - - -
1 x 300 Free (pull optional)
2 x 150 Free - DPS
3 x 100 Free - Build

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

1 x 100 Free - Build
2 x 50 Free - Faster
1 x 100 Easy

Repeat 2x
- 2 x 50 Kick - Build, 4-6 Kicks off Walls
- 1 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
1 x 100 Kick / Swim by 50
2 x 50 Free - DPS
- - - - -
6 x 100 Free - 4 to 6 Kicks off Walls
     3 on base time
     3 on 5 sec faster
Rest 1:00
3 x 200 Free - Build 2nd 100
4 x 100 Free - Descend 1→4
2 x 200 Free - DPS, Good Walls
1 x 100 Easy

2 x 100 Drill / Swim by 50
- - - - -
Cool Down

300 Swim
2 x 100 Free - Drill / Swim by 50
2 x 50 Kick - Build
4 x 50 Free - DPS
- - - - -
3 x 200 Free - Breathe R / L / 3 / 5 by 50
2 x 50 Kick - Choice
2 x 200 Free - Breathe 3 / 5 by 50
4 x 50 Kick - Build
1 x 200 Free - Build
6 x 50 Kick on Back
1 x 100 Free - Easy

2 x 50 Swim - Choice, Fast in the Black
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Free - Drill / Swim by 50
     Drills: L/R Balance, 8 Kick Underwater Switch, 6 Kick Triple Switch
4 x 50 Free - DPS
2 x 50 Kick on Back - Flutter
- - - - -
1 x 400 Free (pull optional)
4 x 100 Free - Swim / Kick on Back by 50
2 x 200 Free - DPS, Good Walls
Rest :30
4 x 100 Free - Strong, Hold Time
1 x 100 Swim - Easy

4 x 50 Choice - Swim, Long Arms
1 x 100 Easy
- - - - -
Cool Down

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 400 Free (pull optional)
4 x 100 Free - Descend 1→4
Rest :15
1 x 300 Free (pull optional)
3 x 100 Free - Strong
Rest :15
1 x 200 Free - DPS
2 x 100 Free - Build
1 x 100 Easy

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

300 Swim
3 x 100 Scull / Swim / Drill / Swim by 25
4 x 50 Kick - Build
- - - - -
1 x 400 Free (pull optional)
4 x 100 Free

1 x 300 Free (pull optional)
2 x 150 Free / KOB / Free by 50

1 x 200 Free - Build
2 x 100 Free - DPS

1 x 100 Free - Strong

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