300 Swim
3 x 100 Drill / Swim by 50
     Drills: L/R Balance, Single Switch, Triple Switch
2 x 50 Kick on Back
2 x 50 Free - DPS
- - - - -
4 x 100 Free - Smooth
1 x 100 Faster
1 x 50 Choice - Easy
2 x 100 Free
2 x 100 Faster
1 x 50 Choice - Easy
Rest :30
3 x 100 Free - Hold Pace

1 x 200 Free - Smooth, DPS
     Tight Streamline off walls w/ 4-6 dolphin kicks

10 x 50 Kick
     #1-3 = Descend
     #4 = Swim - Easy
     #5-7 = Fast in the Black
     #8 = Swim - Easy
     #9 = Sprint
     #10 = Swim - Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
1 x 100 Kick
4 x 50 Free - Fast in the Black
- - - - -
1 x 600 Free (pull optional)
     Column 1&2 = 100 Moderate → 50 Faster x4
     Column 3&4 = 100 Moderate → 25 Faster x4
3 x 100 Free - Descend, Build
Rest :30

1 x 400 Free (pull optional)
2 x 100 Free - Build
Rest :30

1 x 200 Free - Strong
2 x 50 Free - DPS

4 x 50 Kick - Build
4 x 50 Choice - Smooth
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim
2 x 100 Kick
2 x 50 Free - DPS
- - - - -
10 x 50 Free
     4 on Base
     3 on -:05
     2 on -:10
     1 on -:15
Rest 1:00

3 x 150
     #1 = 100 Free - Smooth / 50 Stroke - Build
     #2 = 50 Free / 50 Stroke / 50 Free
     #3 = 50 Stroke - DPS / 100 Free - Build
3 x 50 Kick - Choice

3 x 150 Stroke / Free by 25
3 x 50 Kick - Choice

2 x 100 Free - DPS
3 x 50 Stroke - Build
1 x 100 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick
4 x 25 Free - Variable Sprint
- - - - -
Repeat 3x
3 x 100 Free - Descend 1→3
4 x 50 Free - DPS
6 x 25 Choice
     Round 1 = Build
     Round 2 = Odds = FAST, Evens = Easy
     Round 3 = FAST
1 x 100 Easy
     Skip on round 3

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

300 Swim
3 x 100 Choice Stroke - Drill / Swim by 50
4 x 50 Free Swim - DPS
- - - - -
1 x 75 Specialty - FAST
1 x 50 Free
2 x 75 Specialty - Build
1 x 50 Free
3 x 75 Specialty - Build
1 x 50 Free
4 x 75 Free - #2 & 4 FAST
1 x 50 Free - Easy
1 x 200 IM / Free by 100 - Smooth

1 x 50 Free - FAST
1 x 50 Free
2 x 50 Specialty - Build
1 x 50 Free
3 x 50 Specialty - Build
1 x 50 Free
4 x 50 Free - FAST
1 x 50 Free - Easy
1 x 200 IM / Free by 100 - Smooth

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

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

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

2 x 25 Choice - Sprint
1 x 50 Free - Easy

1 x 200 IM - Strong
1 x 50 Free - Easy

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

300 Swim
3 x 100 Kick / Swim / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
4 x 100 Free - Descend 1→4
2 x 50 Kick on Back

1 x 200 Free - Pull
2 x 100 Free - Fast in the Black
2 x 50 Kick on Back

1 x 100 Free - Smooth, DPS
1 x 100 Free - Build
2 x 50 Kick on Back

1 x 200 Free - Pull
1 x 100 Choice - Easy

4 x 50 Choice - Drill / Swim by 25
2 x 50 Free - DPS
1 x 200 Free
- - - - -
Cool Down

300 Swim
2 x 75 Kick / Drill / Swim by 25
4 x 50 Free - Build
4 x 25 Kick - Variable Sprint
- - - - -
2 x 200 Free (pull optional)
2 x 50 Kick - FAST

3 x 150 Free - DPS, Moderate
2 x 50 Kick - Build, 4-6 Underwater Kicks

4 x 100 Free - Descend 1→3, Hold 4
1 x 100 Free - Easy
Rest :30

1 x 200 Build - Strong
1 x 100 Easy

8 x 25
     Odds = Choice - Swim, Smooth
     Evens = Kick on Back - Tight Streamline, Good Underwaters!
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
4 x 50 Free - DPS
8 x 25 Choice - Swim, 4-6 Kicks off Walls
- - - - -
1 x 20 Free (pull optional)
4 x 75 25 Stroke - Strong / 50 Free
3 x 25 Kick on Back - Build
1 x 50 Choice - Off Blocks, FAST
1 x 75 Free - Easy

1 x 200 Free - Build by 50
2 x 100 75 Free / 25 Kick - FAST
3 x 25 Non-Free - DPS
1 x 50 Choice - Off Blocks, FAST
1 x 75 Free - Easy

2 x 50 Free - DPS
3 x 25 Stroke - Build
1 x 50 Easy
1 x 50 Choice - Off Blocks, Timed

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

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - DPS, 4-6 Kicks off each wall
2 x 50 Kick
- - - - -
Repeat 2x
- 2 x 50 Free - Smooth, DPS
- 1 x 100 Free - Strong
- 4 x 25 Free - FAST
- 1 x 50 Easy
- 2 x 50 Stoke - Smooth, DPS
- 1 x 100 IM or Stroke - Strong
- 4 x 25 Stroke - FAST
- 1 x 50 Easy

Repeat 4x (fins optional)
- 1 x 25 Kick - Sprint
- 1 x 25 Swim - Easy
- 1 x 25 Choice Sprint
- 1 x 25 Swim - Easy

Cool Down

300 Swim
4 x 50 Choice - DPS
4 x 100 IM - Kick / Swim / Drill / Swim by 25
- - - - -
1 x 200 IM or Stroke
1 x 100 Free - Smooth
4 x 25 Kick - Fast Legs
8 x 50 IMO by 2
     Odds = DPS
     Evens = Swim - Fast / Easy by 25
1 x 200 IM or Stroke - Faster
Rest :30
1 x 200 IM or Stroke
1 x 100 Free
2 x 50 Kick - Fast Legs
12 x 25 IMO by 3 (3 Fly, 3 Back,...)
1 x 200 IM or Stroke
Rest :30
1 x 50 Easy
1 x 150 Weak Stroke - 50 Drill / 50 Swim / 50 Free

1 x 50 Kick - Smooth
1 x 100 Easy
- - - - -
Cool Down

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