300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
2 x 50 Free - DPS
- - - - -
Repeat 2x
- 1 x 200 Free (pull optional)
- 4 x 100 Free - Rotate FAST 25
- 4 x 25 Kick - FAST
- 3 x 50 Free - Descend 1→3, #3 = FAST
- 1 x 50 Free - Easy

9 x 50 Free - 2 FAST / 1 Easy
     Good Turns, 4-6 Kicks off wall

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

300 Swim
3 x 100 Kick / Swim / Drill / Swim
4 x 50 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 300 150 Kick - FAST / 150 Swim
1 x 200 100 Kick - FAST / 100 Swim
1 x 100 Kick- FAST
1 x 100 Swim - Easy

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

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

1 x 200 Free - Smooth, DPS
     Tight streamline off walls, 4-6 dolphin kicks

10 x 50 Free
     #1-3 = Descend
     #4 = Easy
     #5-7 = Fast in the Black
     #8 = Easy
     #9 = Sprint
     #10 = Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
2 x 100 Kick / Swim by 50
4 x 50 Swim
- - - - -
1 x 300 Free - Smooth
3 x 100 Kick / Swim by 50
6 x 50 Choice - Swim
     Odds = DPS, Build
     Evens = FAST
1 x 100 Easy

1 x 200 Free - Smooth
2 x 100 Free - Faster, DPS
4 x 50 Free - Build
     4-6 Kicks off the walls, Get past the flags
1 x 100 Easy

4 x 50 Drill / Swim
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
- - - - -
2 x 300 Swim
     #1 = DPS
     #2 = Build
4 x 50 Kick on Back - Descend 1→4

4 x 150 100 Free / 50 Kick - FAST
4 x 50 Fast in the Black - TURNS!

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

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

300 Swim
2 x 100 Scull / Swim / Drill / Swim
4 x 50 Free - Descend 1→4
- - - - -
2 x 250 Free (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 50 Drill / Swim
2 x 100 Free - DPS
- - - - -
Cool Down

300 Swim
1 x 200 Scull / Swim / Drill / Swim by 50
1 x 100 Kick / Swim by 25
4 x 50 Free - DPS
- - - - -
3 x 100 Free - 4-6 Kicks off Walls
3 x 100 Free - 4-6 Kicks off Walls

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
3 x 100 Drill / Swim by 50
4 x 50 Free / Kick by 25
- - - - -
1 x 400 Free (pull optional)
2 x 100 Free - Moderate
1 x 100 Kick - Build
1 x 100 Choice - Easy
Rest 1:00
2 x 200 Free (pull optional)
4 x 50 Free - Descend 1→4
2 x 50 Kick - Faster
1 x 100 Choice - Easy

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

9 x 50 Choice
     #1 = Kick - Build
     #2 = Kick / Swim
     #3 = Swim - Easy
1 x 150 Easy
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim
4 x 50 Free - DPS
- - - - -
1 x 300 Free - Pull
1 x 300 Free - Swim
1 x 300 Kick - Moderate
1 x 50 Choice - Smooth

1 x 200 Free - Pull
1 x 200 Free - Build
1 x 200 Kick - Build
1 x 50 Choice - Smooth

1 x 100 Free - DPS
1 x 100 Free - Build
1 x 100 Kick - Strong
1 x 100 Easy

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

300 Swim
3 x 100 Drill / Swim by 50
     Drills: L/R Balance, Single Switch, Triple Switch
4 x 50 Free - DPS
- - - - -
3 x 200 Free (pull optional)
4 x 50 Kick - Build
4 x 25 Free - Strong
1 x 50 Easy
Rest :30
2 x 200 Free (pull optional)
4 x 50 Free - 4-6 Kicks Off Walls
4 x 25 Kick - Strong
1 x 50 Easy
Rest 1:00
1 x 200 Free - Strong

4 x 50 Drill / Swim
4 x 25 Kick on Back
- - - - -
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 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 - DPS
4 x 75 Kick - Build
Rest :30
1 x 200 Free - Strong
1 x 100 Free - Easy

2 x 50 Choice - Drill / Swim
2 x 50 Free - DPS
1 x 200 Free
- - - - -
Cool Down

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
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
3 x 100 Free - Scull / Swim / Drill / Swim by 25
4 x 50 Kick / Swim by 25
8 x 25 Variable Sprint
- - - - -
3 x 150 Free - Rotate Faster 50
     #1 = First 50 Faster
     #2 = 2nd 50 Faster
     #3 = Last 50 Faster
3 x 100 Descend 1→3
2 x 75 Kick on Back
1 x 50 Easy

2 x 150 Free - Good Walls
2 x 100 Free - Build
2 x 75 Kick - Choice

1 x 150 Free - DPS
1 x 100 Free - Strong
1 x 100 Easy

2 x 100 Drill / Swim by 50
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
- - - - -
1 x 400 Free - Good Walls!
     4-6 Kicks Off Walls!
4 x 100 Free - Negative Split
Rest :30
2 x 200 Free (pull optional)
Rest :30
8 x 50 Free
1 x 400 Free - Good Walls!
     4-6 Kicks Off Walls!

4 x 50 Kick - Build, Descend
1 x 200 Easy
- - - - -
Cool Down

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

2 x 100 Free - DPS
1 x 100 Free - Strong
4 x 50 Free - FAST
1 x 100 Easy

4 x 50 Free - DPS
1 x 100 Free - Stronger
6 x 50 Free - FAST
1 x 100 Easy

2 x 25 8 UWK then Swim w/ 3 Breaths
2 x 25 6 UWK then Swim w/ 2 Breaths
2 x 25 4 UWK then Swim w/ 1 Breath
2 x 25 Kick on Back
1 x 200 Easy
- - - - -
Cool Down

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
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