300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 25 Swim - Build to FAST
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 1 x 100 Specialty* - Build
- 1 x 50 Free - Easy
- 4 x 25 Choice - Kick, Variable Sprint
- 1 x 50 Free - Easy
- 4 x 50 Specialty* - Faster
- 1 x 100 Easy
- Rest :30
     *Specialty - Build and Specialty - Faster should be the same stroke

1 x 100 Specialty - Strong, No Free
1 x 100 Easy

Fins
- 4 x 50 Choice - Kick / Swim by 25
- 4 x 50 Free - Smooth
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
4 x 75 Free - Descend 1→4
1 x 200 Free - Pull
4 x 75 Free - Fast in the Black
2 x 100 Free - Build
4 x 75 Kick - Build
1 x 50 Free - DPS
1 x 100 Kick - 4 to 6 Kicks off Walls

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

300 Swim
1 x 200 Drill / Swim by 50
1 x 100 Kick / Swim by 50
4 x 50 Free - DPS
- - - - -
6 x 50 Free
     3 on base time
     3 on 5 sec. faster
Rest 1:00
3 x 200 Free - Rotate FAST 50
4 x 100 Free - Descend 1→4
2 x 200 Free - DPS, Good Walls
1 x 100 Choice - Easy

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

300 Swim
3 x 100 25 Kick / 50 Drill / 25 Swim
4 x 50 Free - Build
- - - - -
2 x 200 Free - DPS
1 x 100 Free - Faster
2 x 50 Free - Sprint

1 x 200 Free - DPS
2 x 100 Free - Faster
4 x 50 Free - Sprint

2 x 100 Free - DPS
1 x 100 Free - Faster
6 x 50 Free
     Odds = Sprint
     Evens = Smooth
1 x 100 Easy

8 x 25
     Odds = Underwater Kick - FAST
     Evens = Choice - Swim, Easy
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 25 Kick - Fast
4 x 25 Swim - Build
- - - - -
Repeat 2x
- 1 x 100 Free - Build, DPS
- 3 x 50 Free - Fast in the Black
- 1 x 100 Easy
- 3 x 50 Free - FAST
- 1 x 100 Easy

- 1 x 100 Free - Build
- 4 x 25 Stroke - FAST
- 1 x 50 Easy
- 4 x 25 Kick - Build
- 1 x 75 Easy
     *Columns 3-4 only second half

Rest :30
1 x 50 Choice - For Time, Off Blocks
- - - - -
Cool Down

300 Swim
1 x 200 Free / Kick on Back by 25
3 x 100 Free / IMO Stroke by 25
4 x 50 IMO - Build
- - - - -
Repeat 3x
4 x 50 Free - Descend 1→4 (#4 = FAST)
3 x 50 Free - Descend 1→3 (#3 = Blast)
1  50 Choice - All Out Speed
1 x 100 Free / Non-Free by 50 - Smooth

1 x 200 Social Kick
- - - - -
Cool Down