300 Swim
2 x 100 Kick / Swim by 50
6 x 50 IMO - Drill / Swim by 25
4 x 25 Choice - Variable Sprint
- - - - -
Repeat 2x
- 3 x 100 IMO - See Below
     25 Swim / 25 KOB / 25 Build / 25 Free Smooth
- 6 x 50
     Odds = IMO
     Evens = Free w/ Strong Legs
- 1 x 200 IM - Descend within each 100
- 1 x 100 Free - Smooth
     *Column 3, skip 3x100 the second time through*
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Drill / Swim by 50
4 x 50 IMO - Drill / Swim by 25
- - - - -
4 x 25 Fly
3 x 50 Breast
2 x 75 Back
4 x 100 Free

4 x 100 Free
2 x 75 Breast
3 x 50 Back
4 x 25 Fly
Rest :30

2 x 25 Choice - Sprint
1 x 100 Free - Easy

1 x 100 Choice - FAST
- - - - -
Cool Down

300 Swim
4 x 50 IMO - Drill / Swim by 25
4 x 50 IMO - Kick
4 x 25 Free - DPS
- - - - -
Repeat 2x
- 4 x 50 Free
- Rest :15
- 4 x 50 Weak Stroke
- Rest :15
- 4 x 50 Best Stroke - Strong
- 1 x 100 Free - DPS

3 x 100 Free - Descend 1→3
2 x 100 Stroke - Not IM
2 x 50 Kick

4 x 50 Choice - w/ Fins
     25 Underwater Kick / 25 Swim Easy
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Back or Free - Drill / Swim by 50
2 x 100 Fly or Breast - 25 Kick / 50 Drill / 25 Swim
2 x 50 Stroke - DPS
2 x 50 Free - DPS
- - - - -
3 x 100 Free - DPS, Descend 1→3
4 x 25 Stoke - All Same
4 x 25 Kick - Choice
4 x 50 Free - DPS
4 x 50 Stroke - All Same, Hold Time
4 x 75 Free - Good Walls
Rest 1:00

1 x 200 Stroke - Best Effort

3 x 100 Free - DPS

8 x 25 IMO - w/ Fins
     Odds = Kick
     Evens = Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 IMO - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
8 x 25 Specialty or IMO
2 x 50 Free - Smooth

6 x 50
     Odds = Specialty or IMO - FAST
     Evens = Free - Smooth
2 x 50 Free - DPS

3 x 100
     Odds = Specialty or IM - Build
     Evens = Free - Smooth
2 x 50 Free - Smooth

Rest :30
1 x 200 Specialty or IM - FAST
1 x 100 Easy
Rest :30
1 x 100 Kick - Strong
4 x 25 Choice - Stroke
1 x 100 Kick - Strong
4 x 25 Choice - Different Stroke
1 x 100 Kick - Strong
4 x 25 Choice - Stroke
1 x 200 Free - Easy
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 25 Swim - Build to FAST
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 1 x 100 Specialty* - Build
- 1 x 50 Free - Easy
- 4 x 25 Choice - Kick, Variable Sprint
- 1 x 50 Free - Easy
- 4 x 50 Specialty* - Faster
- 1 x 100 Easy
- Rest :30
     *Specialty - Build and Specialty - Faster should be the same stroke

1 x 100 Specialty - Strong, No Free
1 x 100 Easy

Fins
- 4 x 50 Choice - Kick / Swim by 25
- 4 x 50 Free - Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Free - Variable Sprint
- - - - -
1 x 100 Free - DPS
6 x 50 Choice - No Free
2 x 50 Kick - Build
1 x 100 Free - Smooth

1 x 100 Free - DPS
4 x 50 Choice - Faster
2 x 50 Kick on Back
1 x 100 Free - Smooth

1 x 100 Free - DPS
2 x 50 Choice - Faster
2 x 50 Kick - Build
1 x 100 Free - Smooth
Rest :30
1 x 100 Best Stroke - Strong

8 x 50
     2 Smooth, DPS → 2 Kick → 2 Drill → 2 Smooth
- - - - -
Cool Down

300 Swim
1 x 200 Scull / Swim / Drill / Swim by 50
1 x 100 Kick
4 x 50 IMO - Drill / Swim by 25
- - - - -
Repeat 2x
- 2 x 50 Fly - Long, Fins Optional
- 2 x 100 Back / Breast by 50
- 2 x 50 Free - Build, Strong Kick
- Rest :30
- 1 x 200 IM or IM Combo
- 1 x 100 Free - Easy
- 2 x 100 Free / Choice Stroke by 50

4 x 50 Kick on Back - 6 Kicks Underwater
4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
6 x 50 IMO - Drill / Swim by 50, No Free
     Fly = Body Dolphin w/ Scull
     Back = Triple Switch
     Breast = 1 Arm Pull —> 2 Kicks
4 x 50 Free - Descend 1—>4
- - - - -
Repeat 4x - IMO by Round
- 2 x 50 Free - Build
- 2 x 50 Stroke - DPS
- 1 x 100 Free - Good Walls
- 2 x 50 Kick - Build
- 1 x 100 Choice - Easy

4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
1 x 200 IMO - Drill / Swim by 25
6 x 50 Choice - Kick / Swim by 25
- - - - -
1 x 200 Free - DPS
8 x 50
     Odds = Stroke - Build, No Free
     Evens = Free

2 x 100 Free - Build
6 x 50
     Odds = IMO - Kick
     Evens = IMO - Swim, No Free

4 x 50 Free - DPS, 4-6 Kicks off walls
4 x 50 IMO or Stroke - Hold Time

8 x 50 Choice w/ Fins - Sub Kick / Super Stroke
12 / 2 → 10 / 3 → 8 / 4 → 6 / 5 → Repeat
4 x 50 Choice - Smooth
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 IMO - Drill / Swim by 50 on :15 Rest
4 x 50 Free - DPS
- - - - -
Repeat 3x
- 3 x 50 Choice - Swim, Build
- 1 x 50 Kick - IMO by Round
- 1 x 100 Free - Smooth
- 1 x 200 IM or IM Combo
- 1 x 100 Free - Smooth

2 x 50 Kick
2 x 50 Free - DPS
1 x 100 Choice - Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Scull / Swim / Drill / Swim by 25
2 x 50 Kick
4 x 50 Variable Sprint
- - - - -

8 x 50 Choice
     Odds = Stroke
     Evens = Free
1 x 100 Free - Easy

6 x 50 Choice - Descend 1→3, 4→6
1 x 100 Free - Easy

4 x 50 Best Stroke - DPS
1 x 100 Free - Easy

2 x 50 Choice - FAST
1 x 100 Free - Easy

2 x 100 Kick / Swim by 50
4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
4 x 50 IMO - Drill / Swim by 25
4 x 50 Swim - DPS
- - - - -
4 x 100 Free - Rotate FAST 25

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

4 x 100 Off Blocks - Race Pace, For Time
- - - - -
Cool Down

300 Swim
3 x 100 IMO - Drill / Swim by 50
4 x 50 IMO - Kick
- - - - -
4 x 50 IMO - Build
Rest :15
1 x 100 Easy
4 x 50 Stroke / Free by 25
Rest :15
1 x 100 Easy
4 x 50 Free - Build
Rest :15
1 x 100 Easy

1 x 200 IM*
     *Columns 3-5 may do IM Combo
Rest :30

Repeat 2x - w/ Fins
- 2 x 50 Kick - Build
- 4 x 50 Kick - FAST / Swim - Easy by 25
- 4 x 50 Free - Ascend
- - - - -
Cool Down

300 Swim
2 x 100 Back or Free - Drill / Swim by 50
2 x 100 Fly or Breast - Drill / Swim by 50
2 x 50 Free - DPS
- - - - -
4 x 100 Free - DPS
Rest :30
4 x 25 IMO
4 x 50 IMO - Stroke / Free by 25
4 x 100 IMO - Stroke / Free by 50
Rest :30
4 x 50 IMO or Stroke
1 x 100 Free

4 x 50 Kick on Back w/ Fins
4 x 50 Free - DPS
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Swim - Build
- - - - -
Repeat 3x
2 x 150 IM Combo
2 x 50 Kick - Build w/ 6 Underwater Kicks
2 x 50 Choice - Stroke, Strong
1 x 100 Free - Smooth

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

300 Swim
3 x 100 IMO - Drill / Swim by 25
4 x 50 Kick - Build
- - - - -
4 x 50 Free - DPS
Rest :15
1 x 100 Easy
4 x 50 Stroke / Free by 25
Rest :15
1 x 100 Easy
4 x 50 Choice - Stroke, Build
Rest :15
1 x 100 Easy

2 x 100 Choice - All Same Stroke

Repeat 2x - w/ Fins
2 x 50 Choice - Fast / Easy by 25
4 x 50 Kick / Swim by 25
2 x 50 Free - Smooth

4 x 50 Smooth - DPS
- - - - -
Cool Down

300 Swim
2 x 100 Back or Free - Drill / Swim by 50
2 x 100 Fly or Breast - Drill / Swim by 50
1 x 100 IM Kick
2 x 50 Free - DPS
- - - - -
2 x 100 Free - DPS
Rest :30
2 x 50 Kick - Choice
4 x 50 IMO - Stroke / Free by 25
4 x 100 IMO - Stroke / Free by 50
2 x 50 Choice - DPS
Rest :30
1 x 200 IM or IM Combo
1 x 100 Free

4 x 50 Kick on Back - With Fins
4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
3 x 100 Stroke - Drill / Swim by 50
4 x 50 Free - DPS
- - - - -
Repeat 3x
3 x 50 Choice - Swim, Build
1 x 50 Kick - IMO by Round
1 x 100 Free - Smooth
1 x 200 IM or IM Combo
1 x 100 Free - Smooth
Rest :30

4 x 50 Kick - Smooth
1 x 200 Free - Easy
- - - - -
Cool Down

300 Swim
6 x 50 IMO (no free) - Drill / Swim by 50
     Fly Drill = Body Dolphin w/ Scull
     Back Drill = Triple Switch
     Breast Drill = 2 Kick → 1 Pull
4 x 50 Free - Descend 1→4
- - - - -
Repeat 2x
2 x 50 Free - Build
2 x 50 Stroke - Build
2 x 50 Free - Fast in the Black
2 x 50 Kick - Choice
1 x 100 Easy

3 x 100 Stroke* / Free by 50
2 x 100 Stroke* / Free by 50
1 x 100 Stoke* / Free by 50
     *Same stroke within a set, but change stroke each set
1 x 100 Easy

1 x 100 Choice - Stroke, Strong
1 x 100 Easy
- - - - -
Cool Down