300 Swim
1 x 200 Kick / Swim by 50
6 x 50
     Odds = Free - 25 Drill / 25 Swim
     Evens = Choice - 25 Scull / 25 Swim
- - - - -
1 x 200 Free - DPS
8 x 50
     Odds = No Free - DPS
     Evens = Free - Smooth

2 x 150 Free - Build
6 x 50
     Odds = Kick - Build
     Evens = IMO - No Free

3 x 100 Free - Descend 1→3
4 x 50 Choice - Stroke, Variable Sprint
1 x 50 Free - Smooth

1 x 100 Choice - Stroke, Best Effort

3 x 50 Kick / Swim - Smooth
1 x 100 Smooth
- - - - -
Cool Down

300 Swim
6 x 50 Swim - Descend 1→3, 4→6
1 x 200 Kick Around the World (Back, R Side, Belly, L Side)
- - - - -
8 x 50 Choice
     1 Build → 2 FAST → 1 Free - Smooth
5 x 100 Free
Rest :30
8 x 25 Stroke
     Odds = 15m BLAST
     Evens = Build to TSF
Rest :30
6 x 50 Choice
     2 FAST → 1 Free - Smooth
4 x 150 Free
Rest :30
8 x 25 Stroke - All BLAST

2 x 100 Free / Back by 50
- - - - -
Cool Down

300 Swim
6 x 50 IMO - Drill / Swim by 50, No Free
     Fly: Body Dolphin w/ scull (press chest down)
     Back: Triple Switch (balance drill / 3 strokes / balance drill)
     Breast: 1 Pull → 2 Kicks (keep hips up)
4 x 50 Free - Descend 1→4
- - - - -
Repeat 4x
- 2 x 50 Free - Build
- 2 x 50 Stroke - Build, IMO by Round
- 2 x 50 Free - Fast in the Black
- 2 x 50 Kick - IMO by Round
- 1 x 50 Easy

1 x 200 IM - Best Effort
1 x 200 Smooth
- - - - -
Cool Down

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

6 x 50 3 Stroke / 1 Free / 2 Stroke - FAST
2 x 100 Stroke - Kick / Swim by 50
2 x 50 Free - 1 Build / 1 Easy
Rest :30

6 x 50 2 Stroke / 1 Free / 3 Stroke - FAST
1 x 100 Stroke - Kick / Swim by 50
2 x 50 Free - 1 Build / 1 Easy

4 x 50 Free - Smooth
- - - - -
Cool Down

300 Swim
6 x 50 Drill
     2 - L/R Balance
     2 - Triple Switch (6 Kick / 3 Strokes)
     2 - Underwater Switch
4 x 50 Free - DPS
- - - - -
3 x 200 Free - Moderate
1 x 100 Free - Build
2 x 50 Flutter Kick on Back
2 x 50 Free - Strong
1 x 100 Easy

2 x 200 Free - Moderate
2 x 100 Free - Build
2 x 50 Choice - Kick on Back
2 x 50 Free - Strong
1 x 100 Easy

4 x 50 Kick / Swim by 25
1 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim / Kick / Swim by 50
2 x 100 Free - DPS
2 x 50 Kick - Strong
- - - - -
1 x 300 Free (pull optional)
2 x 50 Kick - Build

2 x 150 Free - DPS
2 x 50 Kick - Fast in the Black

3 x 100 Free - Descend 1→3
2 x 50 Kick - Faster

6 x 50
     Odds = Faster
     Evens = Smooth
2 x 50 Kick - Fastest
1 x 100 Choice - Smooth

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

300 Swim
2 x 100 Drill / Swim by 50
2 x 100 Kick / Swim by 50
4 x 50 Choice - Build
- - - - -
12 x 50 Free - Every 3rd FAST
1 x 100 Easy

6 x 50
     Odds = Free - Build
     Evens = Stroke - Fast / Easy by 25
1 x 100 Easy

4 x 50 Choice - Descend 1→4
1 x 100 Free - Easy

6 x 50 Sub Kick / Super Stroke
     8 Kicks → 2 FAST Strokes
     6 Kicks → 3 FAST Strokes
     4 Kicks → 4 FAST Strokes

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

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

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

300 Swim
4 x 50 Free - DPS, 6 Fly Kicks off each Wall
4 x 50 Free - Drill / Swim
- - - - -
1 x 300 Free - Descend by 100
3 x 100 Free - Faster
6 x 50 Free - Fastest

1 x 200 Free - Descend by 50
2 x 100 Free - Faster
4 x 50 Free - Fastest

1 x 100 Free - Descend by 25
4 x 50 Free - Faster
2 x 50 Free - Fastest

1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Choice - Kick / Swim
4 x 50 Free - Drill / Swim by 25
     Drills: L/R Balance, Single Switch, Triple Switch
- - - - -
3 x 200 Free - Descend by 50
3 x 100 Free - DPS
5 x 50 Free - Descend 1→3, FAST 4&5
1 x 50 Free - Smooth

2 x 200 Free - Descend by 50
2 x 100 Free - DPS
5 x 50 Free - Descend 1→3, FAST 4&5
1 x 50 Free - Smooth

4 x 50 Kick / Swim by 25
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50 - L/R Balance
2 x 50 Kick - Build
4 x 50 Swim - Choice, DPS
- - - - -
2 x 100 Free - Build

10 x 50 Free - Swim
     3 Moderate → 1 FAST
     2 Moderate → 1 FAST
     1 Moderate → 1 FAST
     1 Easy

2 x 100 Free - Good Walls

6 x 50 Choice - Swim
     1 Non-Free - FAST → 1 Free - Easy

Repeat 2x - w/ Fins
- 1 x 50 Free - 6 Kicks off Wall
- 1 x 50 Kick - Sprint
- 1 x 50 Smooth
- 1 x 50 Swim - Choice, FAST
- 1 x 100 Easy
- - - - -
Cool Down

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

2 x 100 Choice - Stroke

Repeat 2x - w/ Fins
- 4 x 50 Variable Sprint
- 2 x 50 Kick - Build
- 2 x 50 Free - Build

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

300 Swim
2 x 50 Kick
4 x 50 IMO - Drill / Swim by 25
- - - - -
1 x 200 Free - DPS
3 x 100 IM - Descend 1→3
1 x 200 Free - DPS
2 x 100 IM - Descend 1→2
1 x 200 Free - DPS
1 x 100 IM - Strong

Rest 1:00

1 x 200 IM or IM Combo
3 x 100 Free - Descend 1→3
1 x 200 IM or IM Combo
2 x 100 Free - Descend 1→2
1 x 200 IM or IM Combo
1 x 100 Free - Strong

1 x 100 Choice - Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
- - - - -
6 x 100 Free - Progressively Faster by 2
1 x 100 Swim - Smooth
2 x 50 Kick - Fast in the Black

4 x 100 Free - Descend 1→4
1 x 100 Swim - Smooth
2 x 50 Kick - Build

2 x 100 Free - Fast
2 x 50 Kick - FAST
1 x 100 Free - DPS

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

300 Swim
1 x 200 Drill / Swim by 50
2 x 100 Kick / Swim by 50
4 x 50 Swim
- - - - -
1 x 300 Free - Smooth
3 x 100 Kick - FAST / Swim by 50
6 x 50 Swim - Free
     Odds = DPS, Build
     Evens = FAST
1 x 100 Easy

1 x 200 Free - Smooth
2 x 100 Free - Faster, DPS
4 x 50 Free - Build
     4-6 Kicks off the wall, Get past the flags
1 x 100 Easy

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

300 Swim
3 x 100 Scull / Swim / Drill / Swim by 25
4 x 50 Kick - Build
- - - - -
1 x 300 Free (pull optional)
2 x 150 Free / Kick on Back / Free by 50
6 x 50 Swim
     Odds = Stroke - Build
     Evens = Free - Smooth

1 x 200 Free - Build
2 x 100 Free - DPS / Kick by 50
3 x 50 Choice - Build

1 x 100 Choice - Strong, Off Blocks

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

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

Repeat 2x
- 3 x 50 Choice - Descend 1→3
- Rest :30
- 1 x 50 Choice - Kick, FAST
- 1 x 100 Easy

2 x 100 Choice - Sprint the Black
2 x 50 Choice - Kick
1 x 100 Easy

2 x 100 Free - DPS
2 x 50 Kick - Easy
- - - - -
Cool Down

300 Swim
3 x 100 IMO - Drill / Swim
4 x 50 IMO - Kick
2 x 50 Free - DPS
- - - - -
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 - Strong
Rest :15
1 x 100 Free - Easy

1 x 200 IM
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
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 Best Stroke - Sprint
2 x 50 Kick - Build
1 x 100 Free - Smooth
Rest :30
1 x 100 Best Stroke - Strong

6 x 50 Choice
     2 Smooth, DPS
     2 Kick
     2 Drill
- - - - -
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 = Kick
     #2 = Kick / Swim
     #3 = Swim
1 x 200 Easy
- - - - -
Cool Down