300 Swim
1 x 200 Drill / Swim by 50
1 x 200 Kick / Swim by 50
4 x 50 Swim
- - - - -
1 x 400 Free (pull optional)
1 x 100 Free - Feel Strong
1 x 100 Free - Smooth
Rest :30
1 x 300 Free - Build by 100
2 x 100 Free - Fast in the Black
1 x 100 Free - Smooth
Rest :30
1 x 200 Free - Build by 50
3 x 100 Free - Descend 1→3
1 x 100 Free - Smooth
Rest :30
1 x 100 Free - build by 25
4 x 100 Free - FAST, Make Cycle
1 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
2 x 50 Kick
4 x 50 Free - Build
- - - - -
3 x 100 Free - Descend 1→3
4 x 50 Kick - Build
1 x 100 Easy
4 x 50 Swim - Choice, Build
1 x 100 Easy
3 x 100 Stroke / Free by 50
Stroke is Smooth, Free is Strong Kick
1 x 150 Smooth

7 x 50 Choice
Odds = Off Blocks
Evens = Smooth

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

300 Swim
1 x 200 Drill / Swim / Kick / Swim by 50
3 x 100 Free - Descend 1→3
2 x 50 Kick - Smooth
- - - - -
2 x 150 Free - DPS
4 x 50 Choice - Build
2 x 100 Free - DPS
6 x 50 Choice - Descend 1→3, 4→6
     Column 1 & 2: #3, 6 = FAST
     Columns 3 & 4: #4 = FAST
1 x 100 Easy

Rest 1:00

2 x 50 Best Stroke - FAST
2 x 50 Choice - Easy
1 x 100 Free - Fast Kick in the Black
1 x 100 Free - Smooth
4 x 50 Choice - Drill / Swim by 25
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Kick / Swim by 50
4 x 50 Free - Drill
Drills = L/R Balance, Triple Switch, Bow & Arrow
- - - - -
2 x 250 Free (pull optional)
4 x 100 Free - Descend 1→3, Hold 4
10 x 50 Free
4 Free
4 Choice
2 Choice - FAST
Rest :30

1 x 200 Free - Moderate
4 x 50 Choice - Build

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