300 Swim
4 x 50 Drill / Swim by 25
6 x 50 Descend 1→3, 4→6
     #1-3 = Choice
     #4-6 = Free
- - - - -
12 x 50 Free - Every 3rd Choice FAST
2 x 100 Kick - Fast in the Black

8 x 50 Free - Every Other Choice FAST
4 x 50 Kick - Build

4 x 50 Choice - All FAST
2 x 50 Free - Smooth

2 x 50 Free - FAST
2 x 50 Kick - Smooth

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

300 Swim
6 x 50 Choice
     Odds = Drill / Swim by 25
     Evens = Kick / Swim by 25
4 x 50 Variable Sprint
- - - - -
Repeat 2x
3 x 100 Free - Descend 1→3
2 x 50 Kick - FAST
Rest :30
2 x 50 Choice - Swim, FAST
1 x 50 Easy
3 x 50 Free - Descend 1→3
Rest :30
1 x 50 Kick - FAST
1 x 50 Swim - Easy

1 x 100 Choice - Sprint the Black
2 x 50 Free - Build, 6 Kicks off the Walls
2 x 100 Free
- - - - -
Cool Down