300 Swim
1 x 200 Drill / Swim by 50
     Drills: L/R Balance, Underwater Switch, Single Switch, Triple Switch
4 x 50 Free - DPS
2 x 50 Kick
- - - - -
1 x 400 Free (pull optional)
3 x 100 Free - Strong
2 x 200 Free (pull optional)
6 x 50
     Odds = Kick
     Evens = Swim
Rest :30
4 x 100 Free - Strong, Hold Time
12 x 25 Variable Sprint x3
     #1-4 = Swim - Free
     #5-8 = Kick on Back
     #9-12 = Swim - Free
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - DPS
4 x 25 Underwater Kick
     Tight streamline as far as possible
- - - - -
1 x 400 Free - Pull
2 x 50 KOB - Build, 4-6 Underwater Kick
1 x 300 Free (pull optional)
2 x 50 Choice - 25 Kick / 25 Swim
1 x 200 Free - DPS
2 x 50 Kick - 4-6 Underwater Kick
2 x 100 Free - Faster
1 x 100 Choice - Easy

With Fins:
- 8 x 25 Free - Breath Control
     4, 3, 2, 1 Breaths x 2
- 4 x 50 25 Scull / 25 Swim
- 1 x 100 Smooth
- - - - -
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 minus :05
     2 on minus :10
     1 on minus :15
Rest :30

3 x 150
     #1 = 100 Free / 50 Stroke
     #2 = 50 Free / 50 Stroke / 50 Free
     #3 = 50 Stroke / 100 Free
3 x 50 Kick on Back
1 x 50 Easy

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

3 x 100 Free - Drill / Swim by DPS
     Drills = L/R Balance & Triple Switch
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - Variable Sprint
4 x 50 Swim - Choice, Sprint the Black
- - - - -
Repeat 2x
- 3 x 25 Swim - Descend 1→3
- Rest :30
- 1 x 100 FAST
- 1 x 125 Easy
- 3 x 25 Kick - Descend 1→3
- Rest :30
- 1 x 75 FAST
- 1 x 100 Easy
- 3 x 25 Choice - Build
- Rest :30
- 1 x 50 FAST
- 1 x 75 Easy
- 3 x 25 Sprint
- Rest :30
- 1 x 50 Easy

6 x 50
     Odds = Swim - DPS
     Evens = Kick - Build
- - - - -
Cool Down

300 Swim
3 x 100 50 Drill / 25 Swim / 25 Kick
4 x 50 Stroke / Free - Build Each 25
- - - - -
2 x 100 IM
4 x 25 Weak Stroke - Long
2 x 50 Kick on Back - Build
2 x 50 Free - Easy

1 x 200 IM Combo
4 x 25 Best Stroke - DPS
2 x 50 Best Stroke - Kick, Build
2 x 50 Free - Easy

1 x 200 IM - Best Effort
4 x 25 Free - Legs!!!
2 x 50 Kick - Choice, Build
2 x 50 Easy

4 x 50 IMO - 25 Smooth / 25 Faster
4 x 50 Free - DPS
2 x 100 Drill / Swim
1 x 200 Smooth
- - - - -
Cool Down

300 Swim
2 x 75 Kick / Drill / Swim by 25
3 x 50 Free - DPS
8 x 25
     #1-4 = Build
     #5-8 = Variable Sprint
- - - - -
Repeat 2x
- 3 x 25 Non-Free - Strong
- 1 x 75 Free - Build
- 3 x 50 Choice
- 1 x 100 Free - Strong
- 1 x 100 Kick - Build
- Rest :30

Repeat 2x - Round 2 w/ Fins
- 4 x 50 Choice - Build
- 4 x 25 Kick - Build
- 4 x 25 Choice - Sprint
- 2 x 25 Kick - Sprint
- 1 x 50 Easy

1 x 100 Best Stroke - Strong
1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
2 x 75 Kick - Build
1 x 50 Free - Smooth

1 x 300 Free - Pull
2 x 75 Dolphin KOB - Build
1 x 50 Free - Smooth

1 x 200 Free - Moderate
2 x 75 Kick - Choice, Build
1 x 50 Free - Smooth

1 x 100 Free - Moderate
2 x 75 Kick - FAST
1 x 50 Free - Smooth

4 x 50 25 Drill / 25 Swim
4 x 25 4-6 UWK then Smooth

1 x 200 Smooth
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim
4 x 50 Free
- - - - -
1 x 200 Free - Moderate
2 x 100 Kick - Hard
4 x 50 Free - Descend 1→4

1 x 200 Free - Moderate
2 x 100 Free - Strong
4 x 50 Free - Descend, Faster

1 x 200 Free - Moderate
2 x 100 Free - Strong
4 x 50 Kick - Descend 1→4

1 x 200 Kick - Moderate
2 x 100 Free - Hard
4 x 50 Free - Fastest

1 x 100 Smooth
- - - - -
Cool Down

300 Swim
1 x 200 Choice - 50 Kick / 50 Swim
2 x 100 Choice - 50 Drill / 50 Swim
4 x 50 Free - DPS
- - - - -
4 x 100 Free - DPS, Good Walls
4 x 25 IMO
4 x 50 IMO - 25 Stroke / 25 Free
4 x 75 IMO - 25 Stroke / 50 Free
1 x 50 Free - Easy
4 x 50 Best Stroke - Hold Pace
1 x 50 Free - Easy

8 x 25 Kick - w/ Fins
     Odds = Build
     Evens = FAST
1 x 50 Free - Easy
4 x 50 Choice - Fast in the Black
1 x 100 Easy

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

300 Swim
3 x 100 Drill / Swim / Kick / Swim by 25
4 x 50 Free - Build
- - - - -
4 x 100 Free - Rotate FAST 25
2 x 50 Kick - Build
2 x 25 Choice - FAST
1 x 50 Easy

2 x 100 Free - 3rd 25 Faster
2 x 50 Kick - Build
4 x 25 Choice - FAST
1 x 50 Easy

1 x 100 Free - Last 25 Faster
2 x 50 Kick - Build
6 x 25 Choice - FAST
1 x 50 Easy

4 x 50 Choice - 25 Kick / 25 Swim
8 x 25 Free
     Odds = Build
     Evens = DPS
2 x 50 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Kick / Swim by 50
6 x 50 IMO - Drill / Swim
4 x 25 Choice - Variable Sprint
- - - - -
4 x 25 Fly - Long
4 x 50 Breast - Long
4 x 75 Back - DPS
4 x 100 Free - DPS
Rest :30
2 x 100 Free - Build
2 x 75 Breast - Faster
2 x 50 Back - Faster
2 x 25 Fly - Build
Rest :30
1 x 25 Choice - Sprint
1 x 50 Free - Easy
1 x 75 Free - Moderate
Rest :30
1 x 100 Choice - FAST
1 x 100 Easy

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

300 Swim
4 x 50 Drill / Swim by 50
4 x 50 IMO - Kick / Swim
4 x 25 Swim - Build to FAST
- - - - -
Repeat 3x
- 1 x 200 IM or Stroke / Free
- 4 x 25 Kick - Build
- 4 x 50 Same Stroke - Variable Sprint
- 1 x 100 Easy

4 x 25 Free - DPS
1 x 50 Easy
4 x 25 Choice - Stroke, Build
1 x 50 Easy
4 x 50 25 Drill / 25 Swim
- - - - -
Cool Down

300 Swim
2 x 100 Scull / Swim / Drill / Swim
4 x 50 25 Kick / 25 Swim
2 x 50 Free - DPS, 4-6 Kicks off Walls
- - - - -
1 x 250 Free (pull optional)

5 x 100 Free
     2 on Base
     2 on Base -:05
     1 on Base -:10
1 x 100 Choice - Easy

1 x 250 Free (pull optional)

5 x 100 Free
     2 on Base -:05
     2 on Base -:10
     1 on Base -:15

1 x 100 Choice - Easy

6 x 50
     Odds = Kick - Build
     Evens = Swim - Smooth
4 x 50 Free - 25 Drill / 25 DPS, Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Free - 4-6 Fly Kicks off Each Wall, Tight Streamline
4 x 50 IMO - 25 Drill / 25 Swim
4 x 25 Kick
- - - - -
3 x 100 Free
4 x 25 Fly - Long
2 x 75 50 Fly / 25 Back - FAST
2 x 75 25 Fly / 50 Back - FAST
1 x 50 Free - Strong Legs
1 x 50 Free - Easy

4 x 25 Back
2 x 75 50 Back / 25 Breast - FAST
2 x 75 25 Back / 50 Breast - FAST
1 x 50 Free - Strong Legs
1 x 50 Free - Easy

4 x 25 Breast
2 x 75 50 Breast / 25 Free - FAST
2 x 75 25 Breast / 50 Free - FAST
1 x 50 Free - Strong Legs
1 x 50 Free - Easy

3 x 100 Free - Smooth
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim
4 x 50 Free
2 x 75 Kick - Right / Back / Left
- - - - -
1 x 200 Free (pull optional)
2 x 150 Free - 3rd 50 Faster
1 x 100 Kick - Choice

1 x 200 Free (pull optional)
2 x 150 Free - Build
1 x 100 Kick - Choice

1 x 200 Free (pull optional)
2 x 100 Free - Strong Effort
1 x 100 Choice - Smooth

3 x 50 Kick - Fast in the Black
4 x 50 Free - Drill / Swim
1 x 200 Free - Smooth
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Free - DPS
- - - - -
1 x 400 Free (pull optional)
4 x 50 Free - DPS
4 x 50 Free - Faster
1 x 100 Easy
Rest :30

1 x 200 Free - DPS
2 x 50 Free - Build
2 x 50 Free - Faster
1 x 100 Easy
Rest :30

1 x 200 Swim - Strong
1 x 100 Easy

6 x 50 Choice
     #1, 4 = All Kick
     #2, 5 = 25 Kick / 25 Swim
     #3, 6 = All Swim
- - - - -
Cool Down

300 Swim
1 x 200 Kick / Swim / Drill / Swim by 50
1 x 100 Kick
4 x 50 Free
- - - - -
4 x 150 50 Free / 50 Stroke / 50 Free
4 x 50 Kick - Build

4 x 150 100 Free / :10 Rest / 50 Stroke - FAST
4 x 50 Swim - Smooth, DPS
4 x 100 Choice
     #1, 3 = 25 FAST / 75 Easy
     #2, 4 = 50 Easy / 50 FAST

4 x 50 Free - Drill / Swim
1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
2 x 50 Choice - Build
4 x 25 Variable Sprint
- - - - -
1 x 100 Swim - Smooth, DPS
1 x 100 Free - FAST
2 x 100 Swim - Smooth

1 x 75 Choice - FAST
1 x 25 Choice - FAST
2 x 100 Swim - Smooth

2 x 50 Choice - FAST
2 x 100 Swim - Smooth

4 x 25 Choice - Sprint
2 x 100 Swim - Smooth

6 x 50
     Odds = Kick - Build
     Evens = Swim - Smooth
 6 x 50 Swim - Descend 1→3, 4→6
4 x 25 Swim - Choice, DPS
- - - - -
Cool Down

300 Swim
4 x 75 Scull / Drill / Swim by 25
4 x 50 IMO - Kick / Swim by 25
- - - - -
8 x 25 Specialty or IMO - DPS
2 x 50 Free - Smooth

6 x 50
     Odds = Specialty or IMO - Build
     Evens =  Free - Smooth
2 x 50 Kick - Choice

3 x 100
     Odds = Specialty or IM - FAST
     Even = Free - Smooth
2 x 50 Free - Smooth

Rest :30
2 x 50 Specialty - FAST
1 x 100 Easy

2 x 50 Kick - Build
2 x 25 Choice - Stroke
2 x 50 Kick - Strong
2 x 25 Choice - Different Stroke
2 x 50 Kick - Build
2 x 25 Choice - Stroke, FAST
1 x 200 Free - Easy
- - - - -
Cool Down

300 Swim
3 x 100 50 Drill / 25 Swim / 25 Kick
4 x 50 IMO - Stroke / Free by 25
- - - - -
1 x 250 IM - 75 Fly / 75 Back / 75 Breast / 25 Free

6 x 25 Stroke - Descend 1→3, 4→6
1 x 50 Free - Easy

1 x 250 IM - 50 Fly / 50 Back / 50 Breast / 100 Free
6 x 25 Free - Descend 1→3, 4→6
1 x 50 Free - Easy

1 x 250 IM - 25 Fly / 50 Back / 50 Breast / 125 Free
6 x 25 Choice - Descend 1→3, 4→6
1 x 50 Free - Easy

Repeat 3x
- 2 x 50 Kick
- 2 x 25 Choice - Swim, FAST
- 1 x 50 Easy
- - - - -
Cool Down