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
- 2 x 50 Choice - Build
- 4 x 25 Swim - Choice
     Odds = FAST
     Evens = Smooth

1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 50 Free / 25 IMO
3 x 50 Free - Descend 1→3
6 x 25 Choice - Descend 1→3, 4→6
- - - - -
Repeat 3x
- 3 x 50 Choice
     #1 = Long, #2 = Build, #3 = FAST
- 1 x 50 Free - Smooth
- 2 x 50 Choice - #1 Blast, #2 Free - Smooth
- 1 x 100 Free - 75 Swim / 25 Kick on Back
- Rest 1:00

2 x 25 Choice - #1 Blast, #2 Free - Smooth
2 x 50 Choice - #1 Blast, #2 Free - Smooth
2 x 75 Choice - #1 Blast, #2 Free - Smooth
Rest 1:00
1 x 100 Choice - Negative Sprint
2 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
4 x 25 KOB - 4 Underwater Kick ber 25
4 x 100 75 Free / 25 RIMO
- - - - -
Repeat 2x
     Round 1 = All Free
     Round 2 = Choice
- 3 x 75 50 Free / 25 IMO - FAST
- 3 x 50 Free - Descend 1→2, #3 Strong
- 3 x 50 Free - Descend 1→2, #3 Stronger
- 3 x 50 Swim - Descend 1→2, #3 Strongest
- Rest :30
- 1 x 50 Blast - Off Blocks, Race
- 8 x 25 Kick
- 1 x 25 Blast - Off Blocks, Race
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - Variable Sprint
4 x 50 Swim - Choice, Sprint the Black
- - - - -
Repeat 2x
- 4 x 25 Swim - Descend 1→4
- Rest :30
- 1 x 100 FAST
- 1 x 100 Easy

- 4 x 25 Kick - Descend 1→4
- Rest :30
- 1 x 100 Kick - FAST
- 1 x 100 Easy

- 4 x 25 Choice - Build
- Rest :30
- 1 x 50 Choice - FAST
- 1 x 50 Easy

- 4 x 25 Choice - Sprint
- Rest :30
- 1 x 50 Choice - All Out Sprint
- 1 x 50 Easy
- - - - -
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 50 Drill / Swim
4 x 25 Kick - Variable Sprint
4 x 25 Swim - Build
- - - - -
3 x 100 Free - Build, DPS
1 x 100 Easy
2 x 100 Free - FAST
1 x 100 Easy
4 x 50 Kick on Back - Flutter, Strong
Rest :30
1 x 100 Easy

2 x 100 Free - Build, DPS
1 x 100 Easy
1 x 100 Free - FAST
1 x 100 Easy
4 x 50 Kick on Back - Flutter
Rest :30
1 x 100 Easy
Rest 1:00
1 x 100 Free - Fast from Push

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

300 Swim
4 x 75 Choice - Kick / Drill / Swim by 25
4 x 25 Choice - Variable Sprint
2 x 50 Free - DPS
- - - - -
20 x 25 Specialty
     5 FAST → 1 Easy
     4 FAST → 1 Easy
     3 FAST → 1 Easy
     2 FAST → 1 Easy
     1 FAST → 1 Easy
2 x 50 Free - Smooth
2 x 100 Free - DPS
2 x 50 Specialty - Long
2 x 100 Free - DPS
2 x 50 Specialty - Build
1 x 100 Free - Smooth
Rest :30
1 x 50 Specialty - FAST
1 x 100 Easy

Repeat 2x - w/ Fins
- 2 x 50 Flutter Kick - Build
- 6 x 25 Free - 12.5 UWK / 12.5 Swim
- 1 x 50 Choice - Kick, Build
- 4 x 25 Free - 1 Breath
- - - - -
Cool Down

300 Swim
4 x 25 Kick on Back - 4 UWK per 25
4 x 100 Free / Non-Free by 50
- - - - -
6 x 25 Free - Last 2 BLAST
1 x 50 Free - Smooth
4 x 25 Free - @100 Pace
1 x 100 Free - Smooth

4 x 100 Choice - 75 swim / 25 KOB
3 x 50 Free - Descend 1→2, #3 BLAST
1 x 50 Free - Smooth
2 x 50 Free - @200 Pace
1 x 100 Free - Smooth

Fins On:
- 8 x 50
     #1-4 = Free - Long Arms
     #5-8 = Non-Free (If Breast, the Breast Arms w/ Fast Flutter Kick)
- Rest :30
- 8 x 25 Choice - All BLAST!!!
     Concentrate on UWK or Breast Pullouts off each wall! - Maximum Distance!!!

1 x 200 Choice - Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Swim - 50 RIMO / 50 Free
4 x 50 Free
- - - - -
4 x 100 2/3/4/5 Non-Free + Free
     #1 = 2 Strokes Non-Free - FAST then Free - Smooth per 25
     #2 = 3 Strokes Non-Free - FAST then Free - Smooth per 25
     #3 = 4 Strokes Non-Free - FAST then Free - Smooth per 25
     #4 = 5 Strokes Non-Free - FAST then Free - Smooth per 25

6 x 50 Choice - Descend 1→3, 4→6
1 x 100 Free - Smooth
Rest :30

4 x 75 2/3/4/5 Non-Free + Free
     Same pattern as previous 100’s
4 x 50 Choice
     2 FAST → 1 Smooth → 1 FAST
1 x 100 Free - Smooth
Rest :30

8 x 50 Free - Descend 1→4, 5→8
8 x 25 Choice - All Sprint
1 x 100 Free - Smooth

1 x 50 Choice - Sprint, Know Time
- - - - -
Cool Down

300 Swim
2 x 100 Drill - L/R Balance / Swim by 50
2 x 50 Kick - Build
4 x 50 Swim - Choice, DPS
- - - - -
2 x 100 Free - Good Walls

10 x 50 Free - Swim
     3 Moderate → 1 FAST
     2 Moderate → 1 FAST
     1 Moderate → 1 FAST
     1 Easy

2 x 100 Free - Good Walls

6 x 50 Choice - Swim
     1 Non-Free - FAST → 1 Free - Easy → Repeat

Repeat 2x - w/ Fins:
- 1 x 100 Free - 6 Kicks Off Walls
- 1 x 50 Kick - Sprint
- 1 x 50 Swim - Choice, FAST
- 1 x 100 Easy
- - - - -
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
8 x 25 Free - 3 / 2 / 3 / 1 Breaths per 25
6 x 50 Choice - Descend 1→3, 4→6
4 x 25 Choice - Variable Sprint
- - - - -
10 x 25 Choice - 2 Blast→1 Smooth
1 x 150 Free - Smooth

10 x 25 Kick - 2 Blast→1 Smooth
1 x 150 Free - Smooth

10 x 25 Choice - 3 Blast→1 Smooth
1 x 150 Free - Smooth

10 x 25 Kick - 3 Blast→1 Smooth
1 x 150 Free - Smooth

10 x 25 Choice - 4 Blast→1 Smooth
1 x 150 Free - Smooth
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - Variable Sprint
4 x 50 Swim - Choice, Sprint the Black
- - - - -
Repeat 2x
- 3 x 25 Swim - Descend 1→3
- Rest :30
- 1 x 100 FAST
- 1 x 125 Easy
- 3 x 25 Kick - Descend 1→3
- Rest :30
- 1 x 75 FAST
- 1 x 100 Easy
- 3 x 25 Choice - Build
- Rest :30
- 1 x 50 FAST
- 1 x 75 Easy
- 3 x 25 Sprint
- Rest :30
- 1 x 50 Easy

6 x 50
     Odds = Swim - DPS
     Evens = Kick - Build
- - - - -
Cool Down

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

2 x 100 Free - 3rd 25 Faster
2 x 50 Kick - Build
4 x 25 Choice - FAST
1 x 50 Easy

1 x 100 Free - Last 25 Faster
2 x 50 Kick - Build
6 x 25 Choice - FAST
1 x 50 Easy

4 x 50 Choice - 25 Kick / 25 Swim
8 x 25 Free
     Odds = Build
     Evens = DPS
2 x 50 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
2 x 50 Choice - Build
4 x 25 Variable Sprint
- - - - -
1 x 100 Swim - Smooth, DPS
1 x 100 Free - FAST
2 x 100 Swim - Smooth

1 x 75 Choice - FAST
1 x 25 Choice - FAST
2 x 100 Swim - Smooth

2 x 50 Choice - FAST
2 x 100 Swim - Smooth

4 x 25 Choice - Sprint
2 x 100 Swim - Smooth

6 x 50
     Odds = Kick - Build
     Evens = Swim - Smooth
 6 x 50 Swim - Descend 1→3, 4→6
4 x 25 Swim - Choice, DPS
- - - - -
Cool Down

300 Swim
2 x 100 Kick / Swim
4 x 50 Drill / Swim
8 x 25 Choice
     Odds = DPS
     Evens = Build
- - - - -
4 x 100 Free - Rotate a FAST 25

8 x 50 Free - Speed Play
     #1, 5 = Build
     #2, 6 = Fast Breakout & Finish
     #3, 7 = FAST
     #4, 8 = 25 Fast / 25 Easy

16 x 25 Choice
     1 FAST → 1 Easy
     2 FAST → 2 Easy
     3 FAST → 1 Easy
     2 FAST → 2 Easy
     1 FAST → 1 Easy
1 x 75 Easy
1 x 50 Choice - Off Blocks
1 x 50 Easy
1 x 50 Choice - Off Blocks

3 x 75 Free - Kick / Drill / Swim

Cool Down

300 Swim
3 x 100 25 Drill / 50 Swim / 25 Kick
4 x 50 Free - Descend 1→4
4 x 25 Choice - Variable Sprint
- - - - -
1 x 25 Sprint
1 x 75 Moderate
1 x 75 Kick - Sprint
1 x 25 Easy

2 x 25 Sprint
1 x 50 Moderate
1 x 50 Kick - Sprint
1 x 50 Easy

3 x 25 Sprint
1 x 25 Moderate
1 x 25 Kick - Sprint
1 x 75 Easy

4 x 25 Sprint
1 x 100 Easy

Repeat 2x
- 2 x 100 Free - Moderate
- 4 x 50 Free - Faster
- 4 x 25 Sprint - Choice
- 1 x 100 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
4 x 50 Drill / Swim
2 x 50 Kick on Back
3 x 50 Free - Descend 1→3
- - - - -
Repeat 3x
- 3 x 100 Free
- 1 x 75 Choice - Smooth
- Rest :30
- 1 x 175 Free - Faster than 200 Time
- 2 x 50 Choice - Smooth

4 x 25 Swim - DPS
4 x 25 Underwater Kick
1 x 200 Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim / Kick / Swim
8 x 50 Free
     Odds = Drill - Left Balance / Right Balance / Single Switch / Triple Switch
     Evens = Swim
- - - - -
3 x 100 Free - Descend 1→3
Rest :30
1 x 50 FAST
1 x 50 Easy

2 x 100 Free - Sprint the Black
Rest :30
3 x 50 Descend 1→3
1 x 50 Easy

1 x 100 Swim - Build
Rest :30
5 x 50 Descend 1→3, Hold 4&5
1 x 50 Easy
Rest :30

1 x 100 Free - FAST

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