300 Swim
1 x 200 Free - Drill / Swim by 50
     Drills: L/R Balance, 8 Kick Underwater Switch, 6 Kick Triple Switch
4 x 50 Free - DPS
2 x 50 Kick on Back - Flutter
- - - - -
1 x 400 Free (pull optional)
4 x 100 Free - Swim / Kick on Back by 50
2 x 200 Free - DPS, Good Walls
Rest :30
4 x 100 Free - Strong, Hold Time
1 x 100 Swim - Easy

4 x 50 Choice - Swim, Long Arms
1 x 100 Easy
- - - - -
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 100 Kick
4 x 50 Drill / Swim by 25
4 x 50 DPS
- - - - -
4 x 100 Free - Rotate FAST 25
2 x 50 Choice - Sprint
1 x 100 Easy

3 x 100 Swim - Descend 1→3
4 x 50 Choice - Build
1 x 100 Easy

4 x 50 Kick - Variable Sprint
Rest :30

4 x 50 Free - Ascend
4 x 50 Drill / Swim by 25
- - - - -
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
1 x 200 Drill / Swim by 50
     Drills = L/R Balance, Triple Switch
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
1 x 400 Free (pull optional)
4 x 100 Free - Descend 1→4
Rest :15
1 x 300 Free (pull optional)
3 x 100 Free - Strong
Rest :15
1 x 200 Free - DPS
2 x 100 Free - Build
1 x 100 Easy

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

300 Swim
3 x 100 Scull / Swim / Drill / Swim by 25
4 x 50 Kick - Build
- - - - -
1 x 400 Free (pull optional)
4 x 100 Free

1 x 300 Free (pull optional)
2 x 150 Free / KOB / Free by 50

1 x 200 Free - Build
2 x 100 Free - DPS

1 x 100 Free - Strong

4 x 50 Drill / Swim by 25
- - - - -
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 Scull / Swim / Drill / Swim by 25
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
8 x 50 Odds = Build, Evens = Smooth
1 x 100 Choice - Easy

6 x 50 Free @ 200 Pace
1 x 100 Choice - Easy

4 x 50 Free - Faster than above
1 x 100 Choice - Easy

2 x 50 Free - Sprint w/ Fins
1 x 100 Easy

4 x 50 Choice - Kick / Swim by 25
2 x 50 Drill / 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
1 x 200 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 50 Free - DPS
- - - - -
3 x 200 Free - Descend 1→3
2 x 50 Free - Build
2 x 50 Free - Faster
Rest 1:00
2 x 200 Free - Negative Split
2 x 50 Free - Build
2 x 50 Free - Faster
1 x 100 Easy

2 x 100 Free - Strong
4 x 50 Free - Good Walls
1 x 100 Easy

6 x 50 Choice - w/ Fins
     #1, 4 = All Kick
     #2, 5 = Kick / Swim by 25
     #3, 6 = All Swim
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

300 Swim
4 x 50 Drill / Swim by 25
6 x 50 Descend 1→3, 4→6
     #1-3 = Choice
     #4-6 = Free
- - - - -
12 x 50 Free - Every 3rd Choice FAST
2 x 100 Kick - Fast in the Black

8 x 50 Free - Every Other Choice FAST
4 x 50 Kick - Build

4 x 50 Choice - All FAST
2 x 50 Free - Smooth

2 x 50 Free - FAST
2 x 50 Kick - Smooth

4 x 50 Drill / Swim by 25
1 x 200 Smooth
- - - - -
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

300 Swim
1 x 200 Drill / Swim by 50
     Drills = L/R Balance, Triple Switch
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
1 x 500 Free (pull optional)
4 x 100 Free - Build
1 x 300 Free (pull optional)
2 x 100 Free - Strong, Good Walls
Rest :30
2 x 50 Free - Faster
1 x 100 Easy

2 x 50 Kick - Build
4 x 50 Variable Sprint
1 x 100 Swim - Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 25
     Drills = L/R Balance, Single Switch, & Triple Switch
4 x 50 Kick
- - - - -
1 x 300 Free - Pull
4 x 150 Free
     Odds = Build by 50
     Evens = DPS, 4-6 Kicks off Walls, Tight Streamline
6 x 50
    Odds = Kick - Build
     Evens = Free - Smooth

1 x 200 Free - DPS
4 x 100 Free - Build
4 x 50 Kick

2 x 100 Choice - DPS, Smooth
- - - - -
Cool Down

300 Swim
6 x 50 Choice
     Odds = Drill / Swim by 25
     Evens = Kick / Swim by 25
4 x 50 Variable Sprint
- - - - -
Repeat 2x
3 x 100 Free - Descend 1→3
2 x 50 Kick - FAST
Rest :30
2 x 50 Choice - Swim, FAST
1 x 50 Easy
3 x 50 Free - Descend 1→3
Rest :30
1 x 50 Kick - FAST
1 x 50 Swim - Easy

1 x 100 Choice - Sprint the Black
2 x 50 Free - Build, 6 Kicks off the Walls
2 x 100 Free
- - - - -
Cool Down

300 Swim
1 x 200 IMO - Drill / Swim by 25
4 x 50 Choice - Kick
2 x 50 Free - DPS
- - - - -
3 x 150 100 Free - Moderate / 50 Stroke - FAST
1 x 50 Smooth

3 x 100 50 Free - Moderate / 50 Stroke - FAST
1 x 50 Smooth

3 x 50 Free - Build
1 x 50 Easy

3 x 50 Stroke - FAST
1 x 50 Easy
Rest :30
2 x 150 100 Free - Moderate / 50 Kick - FAST
1 x 50 Smooth

2 x 100 50 Free - Moderate / 50 Kick - FAST
1 x 50 Smooth

2 x 50 Kick - FAST
1 x 50 Easy
2 x 50 Free - DPS
- - - - -
Cool Down