300 Swim
2 x 100 Back or Free - Drill / Swim by 50
2 x 100 Fly or Breast - 25 Kick / 50 Drill / 25 Swim
2 x 50 Free - DPS
- - - - -
Repeat 3x
- 1 x 100 Free - Moderate
- 4 x 50 Specialty - Descend 1→3, Hold 4
- 1 x 50 Free - Easy
- 2 x 50 Kick - 1 Build / 1 FAST
- 1 x 50 Free - Easy
- Rest :30

4 x 25 Choice - Variable Sprint
1 x 50 Choice - Kick, Build
4 x 25 Choice - FAST
1 x 100 Free - Easy

1 x 50 Specialty - For Time

4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
4 x 75 Choice - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 500 Free (pull optional)

2 x 250 Free - 4 to 6 Kicks Off Walls

5 x 100 Free
     2 on
     2 on
     1 on

3 x 50 Free - Descend 1→3
Rest :30

3 x 100 Swim - Smooth
2 x 50 Kick
1 x 200
- - - - -
Cool Down

300 Swim
4 x 50 Free - Drill / Swim by 25
4 x 25 Choice - 6 UWK off Each Wall
4 x 50 Free - Swim / KOB by 25
- - - - -
6 x 100 Free - Fast Walls
1 x 50 Choice - Smooth
4 x 75 Choice - Rotate Fast 25
1 x 50 Choice - Smooth
3 x 50 Choice - Descend 1→3
1 x 50 Choice - Smooth
4 x 25 Choice - All Fast
1 x 100 Free - Smooth

1 x 200 Social Kick

4 x 25 Kick w/ Board - Variable Sprint
- - - - -
Cool Down

300 Swim
8 x 25 Choice - 6 Fly kick off each wall
4 x 50 Swim - Free / IMO by 25
4 x 25 Free - Variable Sprint
- - - - -
1 x 200 Free
1 x 100 Non-Free
2 x 100 Choice - Fast
Rest :30
2 x 100 Free
1 x 100 Non-Free
4 x 50 Choice - Faster
Rest:30
4 x 50 Free
1 x 100 Non-Free
8 x 25 Choice - Fastest
1 x 50 Easy

Show Stopping Number
1 x 100 Choice - Know Time

4 x 50 Free - Ascend 1→4
1 x 200 Free
- - - - -
Cool Down

300 Swim
4 x 75 IMO - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
Repeat 3x
- 1 x 100 IM or Stroke
- 2 x 100 Stroke / Free by 50
- 4 x 50 Free
- 4 x 25 Choice Stroke Fast
- 1:00 Rest

8 x 50 w/Fins Opt
     Kick on Back Build
     Kick-Swim Choice by 25
     Swim Choice Fast
     Swim Easy
- - - - -
Cool Down

300 Swim
8 x 25 Fly or Breast - Long Strokes - Stretch Arms on Recovery
4 x 50 Free / IMO by 25
- - - - -
1 x 300 IM
6 x 50 Free - Descend 1→3, 4→6
2 x 50 Kick on Back
4 x 25 Fly - Long Arms
Rest :30
1 x 200 IM
4 x 50 Free - Sprint the Black
4 x 50 Kick on Back
4 x 25 Back
Rest :30
1 x 100 IM
2 x 50 Free - Sprint, Legs!
6 x 50 Kick on Back
4 x 25 Breast - Long Quick Arms

1 x 100 IM - Know Time
- - - - -
Cool Down

300 Swim
4 x 75 50 Swim / 25 Kick on Back
4 x 50 Free - Descend 1→3, #4 = FAST
- - - - -
1 x 300 Free - Long Arms
2 x 150 Free - 3rd 50 Faster
2 x 50 Free - FAST
Rest :30

1 x 300 Free - Long Arms
3 x 100 Free - Descend 1→3
4 x 50 Free - Faster
Rest :30

1 x 300 Free - Long Arms
6 x 50 Free - Fastest
1 x 100 Easy

4 x 50 Choice
     Odds = Kick
     Evens = Swim
- - - - -
Cool Down

300 Swim
4 x 75 50 Drill / 25 Swim
4 x 50 Kick / Swim by 25
- - - - -
1 x 300 Free
6 x 50 Free - Descend 1→3, 4→6
4 x 25 Choice - Kick on Back
2 x 50 Choice - Smooth, DPS

1 x 200 Free
4 x 50 Free - Sprint the Black
4 x 25 Choice - Kick on Back
2 x 50 Choice - Smooth, DPS

1 x 100 Free - FAST
Rest :30
2 x 50 Free - Build
4 x 25 Choice - Kick on Back
2 x 50 Choice - Smooth, DPS

8 x 50
     Odds = Kick
     Evens = Swim
- - - - -
Cool Down

300 Swim
3 x 100 25 Kick / 25 Drill / 50 Swim
6 x 50 Choice DPS (mix in some IM!)
- - - - -
3 x 150 Free - DPS
3 x 100 IM or Stroke/Free
3 x 50 Kick
2 x 150 Free - Faster
2 x 100 IM or Stroke/Free - Faster
2 x 50 Kick - Build
1:00 rest
1 x 150 Free - Fast!
1 x 50 Easy
1 x 100 IM or Stroke Free - FAST!
1 x 50 Easy
1 x 50 Kick - Fast!
- - - - -
200 Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - DPS
4 x 25 Choice - Variable Sprint
- - - - -
Repeat 2x
- 2 x 100 Free - 3rd  25 Faster
- 4 x 50 Speed Play
     Build
     Fast Breakout & Finish
     Fast
     25 Fast-25 Easy
- 8 x 25 Free
     Odd Fast
     Even DPS
- Rest :30
- 2 x 100 Free  -Build, Good Walls
- 2 x 50 Kick - Fast in Black
- 2 x 50 Choice - Build
- 4 x 25 Swim - Choice
     Odd Fast
     Even Easy

200 Easy
- - - - -
Cool Down

300 Swim
4 x 50 IMO - Drill / Swim by 25
4 x 50 Free - Build
- - - - -
1 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
2 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
3 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
4 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
Rest :30
1 x 100 Stroke - DPS
1 x 100 Free - Smooth
2 x 100 Stroke - Build
1 x 100 Free - Smooth
3 x 100 Stroke or IM - Desc 1-3
1 x 100 Free - Smooth
4 x 100 Stroke or IM - Hold time

2 x 100 Drill/Swim by 50
- - - - -
Cool Down

300 Swim
2 x 75 Kick/Drill/Swim by 25
4 x 50 Free
8 x 25
     #1 - 4 = Build
     #5 - 8 = Variable Sprint
- - - - -
Repeat 2x
- 3 x 25 IMO
- 1 x 75 Free - Build
- 2 x 50 Swim - Choice
- 1 x 50 Free - DPS
- 1 x 200 IM - Strong

Repeat 2x - Round 2 w/ Fins
- 6 x 25 Choice - Build
- 4 x 25 Kick - Fast
- 4 x 25 Choice - Faster
- 2 x 25  Kick - Sprint
- 1 x 50 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 25
     Drills: L/R Balance Drill, 8 Kick Sideline, Triple switch
4 x 50 Swim - Build
- - - - -
3 x 200 Free - Free Desc 1-3
1 x 200 Free - Faster
1 x 100 Easy

3 x 100 Free - Desc 1-3
1 x 100 Free - Faster
1 x 100 Easy

3 x 50 Free - Desc 1-3
1 x 50 Fast
1 x 100 Easy

1 x 200 Free - Strong

4 x 50 Kick - Choice
4 x 25 Swim - Choice
1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x75 Choice - Kick / Drill / Swim
4 x 50 Free - Build
- - - - -
1 x 100 Free
1 x 200 Free
1 x 300 Free
1 x 400 Free
3 x 100 Free - Fast
2 x 100 Free - Faster
1 x 100 Free - Fastest

8 x 50 Free - Stroke Count Golf
- - - - -
Cool Down

300 Swim
300 Swim
8 x 25 Free - 6 Fly Kicks off Each Wall
4  50 Free - Free / IMO by 25
- - - - -
1 x 200 Free - Negative Split
1 x 150 100 Swim / 50 Kick on Back
4 x 50 Free - 200 Pace
2 x 25 Kick on Back - Flutter Kick
3 x 50 Back / Free by 25
2 x 50 Free - BLAST
4 x 25 Free - BLAST
Rest :30
1 x 200 Free - Negative Split
2 x 100 75 Free / 25 Kick on Back
6 x 50 Free - 2 @200 Pace → 1 Easy
2 x 25 Kick on Back - Flutter Kick
3 x 50 Back / Free by 25
1 x 200 Free - BLAST
- - - - -
Cool Down

300 Swim

4 x 50 Drill / Swim by 25

4 x 25 Kick - Fast

4 x 25 Swim - Build

- - - - -

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



Repeat 3x

- 1 x 100 Free - Build

- 4 x 25 Stroke - FAST

- 1 x 100 Easy

- 4 x 25 Choice - Build

- 1 x 100 Easy



4 x 50 Drill / Swim - Smooth

- - - - -

Cool Down

300 Swim
2 x 100 Kick / Swim by 50
6 x 50 IMO - Drill / Swim by 25
4 x 25 Choice - Variable Sprint
- - - - -
Repeat 2x
- 3 x 100 IMO - See Below
     25 Swim / 25 KOB / 25 Build / 25 Free Smooth
- 6 x 50
     Odds = IMO
     Evens = Free w/ Strong Legs
- 1 x 200 IM - Descend within each 100
- 1 x 100 Free - Smooth
     *Column 3, skip 3x100 the second time through*
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Drill / Swim by 50
4 x 50 IMO - Drill / Swim by 25
- - - - -
4 x 25 Fly
3 x 50 Breast
2 x 75 Back
4 x 100 Free

4 x 100 Free
2 x 75 Breast
3 x 50 Back
4 x 25 Fly
Rest :30

2 x 25 Choice - Sprint
1 x 100 Free - Easy

1 x 100 Choice - FAST
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
1 x 300 Free - Moderate
1 x 100 Faster
Rest :30
1 x 200 Free - Moderate
2 x 100 Faster
Rest :30
1 x 100 Free - Moderate
3 x 100 Faster
1 x 100 Smooth
Rest :30
1 x 100 Free - FAST

10 x 50 Choice
     #1-3 = Kick - Descend 1→3
     #4 = Swim - Easy
     #5-7 = Swim - Descend 1→3
     #8 = Swim - Easy
     #9 = Swim - Sprint
     #10 = Swim - Easy
4 x 50 Drill / Swim by 25
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
- - - - -
8 x 50 Free
     Odds = Swim - DPS
     Evens = Kick on Back
Rest :30
4 x 100 Free - Negative Split
Rest :30
2 x 200 Free (pull optional)

1 x 400 Free - Good Walls

Repeat 2x
- 4 x 50 Choice - Descend 1→4
- 4 x 25 Choice - Build
- 1 x 50 Easy
- - - - -
Cool Down