300 Swim
6 x 50 IMO x2 - Drill / Swim by 25
6 x 50 Free
     Odds = Kick on Back
     Evens = Swim
- - - - -
3 x 50 Fly - Long or Fly / Free by 25
1 x 50 Free - DPS
1 x 100 Choice - Kick, Build
1 x 100 Easy

3 x 50 Back - Build
1 x 50 Free - Fast in the Black
1 x 100 Kick - IM
1 x 50 Easy

3 x 50 Breast - Long
1 x 50 Free - Build
1 x 100 Kick - IM
1 x 50 Easy

3 x 50 Free - Strong Legs
1 x 50 Free - DPS
1 x 100 Kick - IM
1 x 50 Easy
Rest :30
1 x 200 IM or IM Combo
- - - - -
Cool Down

300 Swim
3 x 100 Kick / Swim / Drill / Swim by 25
4 x 50 Swim - DPS
- - - - -
1 x 100 Free - DPS
1 x 200 Free - Build
1 x 300 Free (pull optional)
1 x 400 Free (pull optional)
1 x 300 Kick - FAST / Swim - Moderate by 150
1 x 200 Kick - FAST / Swim - Moderate by 100
1 x 100 Kick - FAST
1 x 100 Swim - Easy

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

300 Swim
3 x 100 Kick / Swim / Drill / Swim by 25
4 x 50 Swim - DPS
- - - - -
2 x 200 Free (pull optional)
4 x 100 Free - Ascend 1—>4
4 x 50 Kick - Variable Sprint
1 x 200 Free - Moderate
2 x 100 Free - Smooth
2 x 50 Kick
Rest :30
1 x 200 Free - Strong

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