300 Swim
1 x 200 Kick / Swim by 50
2 x 100 Drill / Swim by 50
4 x 50 Free - DPS
- - - - -
4 x 100 Free - DPS, Good Walls
4 x 25 IMO - Build
4 x 50 IMO - Stroke / Free by 25
1 x 50 Free - Easy
4 x 75 25 Stroke / 50 Free - Build
1 x 50 Free - Easy
4 x 50 Best Stroke - Hold Pace
1 x 50 Free - Easy

Fins:
- 8 x 25 Kick
     Odss = Underwater
     Evens = Kick on Back - Build
- 1 x 50 Free - Easy
- 4 x 50 Choice - Fast in the Black
- 1 x 100 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
6 x 50
     Odds = Kick / Swim
     Evens = Scull / Swim
4 x 50 Choice - Build
- - - - -
1 x 200 Free - Smooth, Good Walls
6 x 50
     Odds = Non Free - Build
     Evens = Free - DPS

1 x 200 50 Free / 50 Stroke
6 x 50
     Odds = Kick - Build
     Evens = Free - Smooth

1 x 200 Choice - Stroke
6 x 50
     Odds = Free - Build
     Evens = Kick on Back

4 x 50 Free - Strong
4 x 50 Choice - Stroke, Feel Strong

1 x 200 Social Kick
4 x 50 Drill / Swim
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim
2 x 50 Kick
4 x 50 Free - Build
- - - - -
1 x 200 Free (pull optional)
3 x 100 Free - Descend 1→3
6 x 25 Swim - Choice, Build
1 x 100 Easy

1 x 200 Free (pull optional)
3 x 100 Stroke / Free by 50
     Stroke is Strong, Free is Smooth
6 x 25 Kick - FAST
1 x 100 Easy

13 x 25 Choice - Stroke
     1 FAST - Kick → 1 Swim - Free, Easy
     2 FAST - Swim → 1 Swim - Free, Easy
     3 FAST - Kick → 1 Swim - Free, Easy
     4 FAST - Swim, All Same Stroke

1 x 125 Easy
4 x 50 Drill / Swim - DPS
- - - - -
Cool Down

300 Swim
3 x 100 25 Drill / 50 Swim / 25 Kick
6 x 50 Free - DPS, Descend 1→3, 4→6
- - - - -
1 x 100 Free - Smooth
2 x 100 Free - Moderate
3 x 100 Free - Faster
Rest 1:00

2 x 50 Choice - Smooth
6 x 50 Kick - Descend 1→3, 4–6
2 x 50 Free

3 x 100 25 Stroke / 75 Free
2 x 100 50 Stroke / 50 Free
1 x 100 Choice Stroke - No Free

4 x 50 Drill / Swim - Smooth
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
- - - - -
4 x 150 Free / Stroke / Free by 50
2 x 50 Kick - Choice, Build
2 x 50 Choice - Stroke, DPS
1 x 50 Easy

4 x 150 100 Free / 50 Stroke - FAST
2 x 50 Free - Smooth, DPS
2 x 50 Stroke - Non-Free, Build
1 x 50 Easy

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

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

300 Swim
4 x 50 Drill / Swim
4 x 25 Kick - Fast
4 x 50 Swim - Build, DPS
- - - - -
10 x 100 Free
     4 FAST → 1 Easy → 3 FAST → 2 Easy
2 x 150 - 25 Free / 25 Back (fins optional)

10 x 50 Free
     4 FAST → 1 Easy → 3 FAST → 2 Easy
2 x 150 - 25 Breast / 25 Free

10 x 25 Choice
     4 Race → 1 Easy → 3 Race → 2 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim
2 x 100 Kick
2 x 50 Free - DPS
- - - - -
10 x 50 Free
     4 on base
     3 on minus :05
     2 on minus :10
     1 on minus :15
Rest :30

3 x 150
     #1 = 100 Free / 50 Stroke
     #2 = 50 Free / 50 Stroke / 50 Free
     #3 = 50 Stroke / 100 Free
3 x 50 Kick on Back
1 x 50 Easy

3 x 150 Stroke / Free by 25
3 x 50 Kick - Choice
1 x 50 Easy

3 x 100 Free - Drill / Swim by DPS
     Drills = L/R Balance & Triple Switch
- - - - -
Cool Down

300 Swim
1 x 200 Choice - 50 Kick / 50 Swim
2 x 100 Choice - 50 Drill / 50 Swim
4 x 50 Free - DPS
- - - - -
4 x 100 Free - DPS, Good Walls
4 x 25 IMO
4 x 50 IMO - 25 Stroke / 25 Free
4 x 75 IMO - 25 Stroke / 50 Free
1 x 50 Free - Easy
4 x 50 Best Stroke - Hold Pace
1 x 50 Free - Easy

8 x 25 Kick - w/ Fins
     Odds = Build
     Evens = FAST
1 x 50 Free - Easy
4 x 50 Choice - Fast in the Black
1 x 100 Easy

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

300 Swim
4 x 50 Free - 4-6 Fly Kicks off Each Wall, Tight Streamline
4 x 50 IMO - 25 Drill / 25 Swim
4 x 25 Kick
- - - - -
3 x 100 Free
4 x 25 Fly - Long
2 x 75 50 Fly / 25 Back - FAST
2 x 75 25 Fly / 50 Back - FAST
1 x 50 Free - Strong Legs
1 x 50 Free - Easy

4 x 25 Back
2 x 75 50 Back / 25 Breast - FAST
2 x 75 25 Back / 50 Breast - FAST
1 x 50 Free - Strong Legs
1 x 50 Free - Easy

4 x 25 Breast
2 x 75 50 Breast / 25 Free - FAST
2 x 75 25 Breast / 50 Free - FAST
1 x 50 Free - Strong Legs
1 x 50 Free - Easy

3 x 100 Free - Smooth
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Kick / Swim / Drill / Swim by 50
1 x 100 Kick
4 x 50 Free
- - - - -
4 x 150 50 Free / 50 Stroke / 50 Free
4 x 50 Kick - Build

4 x 150 100 Free / :10 Rest / 50 Stroke - FAST
4 x 50 Swim - Smooth, DPS
4 x 100 Choice
     #1, 3 = 25 FAST / 75 Easy
     #2, 4 = 50 Easy / 50 FAST

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

300 Swim
1 x 200 Choice - Drill / Swim by 50
1 x 100 Kick on Back
4 x 50 Stroke / Free by 25
- - - - -
5 x 100 Free
2 x 25 Stroke - Build
1 x 50 Easy

4 x 100 Free
2 x 25 Stroke - DPS
1 x 50 Easy

3 x 100 Free
2 x 25 Stroke - FAST
1 x 50 Easy

2 x 100 Free
2 x 25 Stroke - Build
1 x 50 Easy

1 x 100 Free
2 x 25 Stroke - DPS
1 x 50 Easy

Repeat 2x w/ Fins:
- 3 x 25 Kick - Descend
- 1 x 25 Swim - Choice, Sprint
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim
4 x 50 Kick
12 x 25 Choice - Build / FAST / Easy x4)
- - - - -
1 x 300 Free (pull optional)

5 x 100 Flutter Kick → Swim IM or Stroke
     #1 = All Kick
     #2 = 25 IMO or Stroke / 75 Kick
     #3 = 50 IMO or Stroke / 50 Kick
     #4 = 75 IMO or Stroke / 25 kick
     #5 = All IM or Stroke
1 x 100 Easy

Repeat 2x
- 2 x 50 Free - Build
- 4 x 25 Kick - FAST
- 1 x 100 Free - Smooth
- 4 x 25 Swim - Choice, FAST
- 1 x 100 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Choice
     Odds = Kick
     Evens = Swim - Build
- - - - -
4 x 100 25 Stroke / 75 Free
1 x 100 IM or Stroke
4 x 50 Free - Moderate
1 x 50 Easy

4 x 100 50 Stroke / 50 Free
1 x 100 IM or Stroke
4 x 50 Free - Faster
1 x 50 Easy

4 x 100 Free - Descend 1→4
4 x 50 Stroke - Build
2 x 50 Kick
1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 50
     Odds = Drill / Swim by 25
     Evens = Kick / Swim by 25
4 x 50 Choice - Build
- - - - -
1 x 200 Free - Smooth, Good Walls
6 x 50
     Odds = No Free - Build
     Evens = Free - DPS

1 x 200 50 Free / 50 Stroke
6 x 50
     Odds = Kick - Build
     Evens = Free - Smooth

1 x 200 Choice - Stroke
6 x 50
     Odds = Free - DPS
     Evens = Kick - Build

4 x 50 Free - Strong
4 x 50 IMO or Stroke

1 x 200 Social Kick

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

300 Swim
1 x 200 Drill / Swim
8 x 25 Swim - 6 Kicks off Walls
- - - - -
1 x 400 Free (pull optional)
2 x 200 50 Kick / 50 Swim
2 x 25 Non-Free
1 x 50 Free - Easy

1 x 300 Free (pull optional)
2 x 150 50 Free / 50 Stroke / 50 Free
2 x 25 Kick
1 x 50 Free - Easy

1 x 200 Free - Build by 50
2 x 100 75 Free / 25 Kick - FAST
2 x 25 Non-Free
1 x 50 Free - Easy

1 x 100 Free - Strong
2 x 50 Choice - Stroke
2 x 25 Kick - Build
1 x 100 Easy
- - - - -
Cool Down

300 Swim
6 x 50
     Odds = Drill / Swim
     Evens = Kick / Swim
4 x 50 Choice - Build
- - - - -
1 x 200 Free - DPS
8 x 50
     Odds = No Free - DPS
     Evens = Free - Build

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

4 x 50 Free - Faster
4 x 50 IMO or Stroke - Strong

1 x 200 Social Kick
8 x 50 Free - w/ Fins
     Sub Kick / Super Stroke - 12/2, 10/3, 8/4, 6/5
4 x 50 Drill / Swim
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 502 x 50 Kick
4 x 25 Swim - 4-6 Kicks Off Walls
- - - - -
1 x 400 Free (pull optional)
4 x 100 IM - Rotate 25 FAST
Rest :30

2 x 200 Free - Descend by 50
8 x 50 25 Free / 25 Stroke - Build
Rest :30

4 x 100 Free - Rotate 25 FAST
16 x 25
     Odds = Kick - Build
     Evens = Swim - Smooth, DPS

4 x 50 Free - DPS
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim
2 x 50 Kick
4 x 50 Free - build
- - - - -
1 x 300 Free (pull optional)

3 x 100 Free - Descend 1→3
4 x 25 Kick - FAST
1 x 100 Easy
4 x 25 Swim - Choice, Build
1 x 100 Easy
3 x 100 Stroke - Smooth / Free - Strong by 50

1 x 300 Free (pull optional)

13 x 25 Choice - Stroke
     1 FAST / 1 Free - Easy
     2 FAST / 1 Free - Easy
     3 FAST / 1 Free - Easy
     4 FAST - All Same Stroke
1 x 125 Easy
4 x 50 Drill / Swim - DPS
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim
2 x 100 Kick
2 x 50 Free - DPS
- - - - -
10 x 50 Free
     4 on Base
     3 on -:05
     2 on -:10
     1 on -:15
Rest 1:00

3 x 150
     #1 = 100 Free - Smooth / 50 Stroke - Build
     #2 = 50 Free / 50 Stroke / 50 Free
     #3 = 50 Stroke - DPS / 100 Free - Build
3 x 50 Kick - Choice

3 x 150 Stroke / Free by 25
3 x 50 Kick - Choice

2 x 100 Free - DPS
3 x 50 Stroke - Build
1 x 100 Easy
- - - - -
Cool Down