300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - Descend 1→4
8 x 25 Choice - Variable Sprint
- - - - -
1 x 200 Free (pull optional)
4 x 75 25 Stroke - Strong / 50 Free
4 x 25 Kick on Back - Build
1 x 50 Choice - FAST
1 x 50 Free - Easy

1 x 200 Free - Build by 50
2 x 100 75 Free / 25 Kick - FAST
4 x 25 Non-Free - DPS
1 x 50 Choice - FAST
1 x 50 Free - Easy

Races & Relays
- - - - -
Cool Down

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

2 x 100 Free - 3rd 25 Faster
6 x 25 Choice - FAST
1 x 50 Kick - Fast in the Black
1 x 50 Easy

1 x 100 Free - Last 25 Faster
8 x 25 Choice - 1 Build / 1 FAST
1 x 50 Kick - Build
1 x 50 Easy

4 x 50 Kick - Variable Sprint
4 x 25 Free - DPS
4 x 50 Drill / Swim by 25
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 75 Kick / Drill / Swim by 25
3 x 50 Free
4 x 50 Stroke / Free by 25
- - - - -
1 x 300 IM or Stroke / Free by 50
1 x 200 Kick - IMO / Swim - Free by 25
1 x 100 Choice - Stroke, Build
Rest 1:00
3 x 100 Free - Moderate
2 x 100 Choice - Stroke, DPS
1 x 100 Kick on Back - Tight Streamline
1 x 100 Free - Smooth

8 x 50 Choice
     Odds = Swim - FAST / Kick - Easy
     Evens = Kick - FAST / Swim - Easy

4 x 50 Drill / Swim
4 x 25 6-8 Underwater Kick → Swim

1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Back or Free - 50 Drill / 50 Swim
2 x 100 Fly or Breast - 50 Drill / 50 Swim
2 x 50 Free - DPS
- - - - -
Repeat 3x
- 1 x 100 Free - Moderate
- 2 x 50 Kick - #1 = Build, #2 = FAST
- 3 x 50 Best Stroke - Hold Pace
     Round 1 = Stroke
     Round 2 = Free
     Round 3 = Stroke
- 1 x 100 IM
- 1 x 50 Free - Easy

8 x 25 IMO
     Odds = Kick
     Evens = Swim - Build
2 x 50 Choice - #1 = FAST, #2 = Smooth
1 x 100 Free - Easy
Rest :30
1 x 100 Specialty - For Time

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

300 Swim
4 x 75 Kick / Drill / Swim
4 x 50 Free - DPS
- - - - -
1 x 300 Free - Pull
1 x 300 Free - Swim
1 x 300 Kick - Moderate
1 x 50 Choice - Smooth

1 x 200 Free - Pull
1 x 200 Free - Build
1 x 200 Kick - Build
1 x 50 Choice - Smooth

1 x 100 Free - DPS
1 x 100 Free - Build
1 x 100 Kick - Strong
1 x 100 Easy

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

300 Swim
3 x 100 Drill / Swim by 50
     Drills: L/R Balance, Single Switch, Triple Switch
4 x 50 Free - DPS
- - - - -
3 x 200 Free (pull optional)
4 x 50 Kick - Build
4 x 25 Free - Strong
1 x 50 Easy
Rest :30
2 x 200 Free (pull optional)
4 x 50 Free - 4-6 Kicks Off Walls
4 x 25 Kick - Strong
1 x 50 Easy
Rest 1:00
1 x 200 Free - Strong

4 x 50 Drill / Swim
4 x 25 Kick on Back
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Choice
     Odds = Kick
     Evens = Swim
- - - - -
4 x 125 50 Fly / 25 Back - Blast / 50 Free
1 x 200 50 Fly / 50 Back - Blast / 100 Free
2 x 100 Back - 6 Underwater Kick, Smooth

4 x 125 50 Back / 25 Breast - Blast / 50 Free
1 x 200 50 Free / 50 Back / 50 Breast - Blast / 50 Free
4 x 50 Breast - Count Strokes per 25

4 x 125 50 Breast / 25 Free - Blast / 50 Free
Rest 1:00
1 x 200 Best Stroke - Timed

1 x 200 Choice - Smooth
- - - - -
Cool Down

300 Swim
8 x 25 Free - Breath 3 / 2 / 3 / 1 per 25
6 x 50 Choice - Descend 1→3, 4→6
4 x 25 Choice - Variable Sprint
- - - - -
10 x 25 Free - 2 Blast → 1 Smooth
1 x 150 Free - Smooth

10 x 25 Choice - 2 Blast → 1 Smooth
1 x 150 Free - Smooth

5 x 50 Free - Descend 1→3, Hold 4 & 5
1 x 50 Free - Smooth

5 x 50 Choice - Kick, Odds = FAST
1 x 50 Free - Smooth
Rest :30

All Same Stroke
- 1 x 25 Choice
- 1 x 50 Choice - Sprint
- 1 x 25 Choice - Sprint

4 x 50 Free - Drill / Swim, DPS
1 x 200 Free - Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Stroke, 50 Drill / 50 Swim
4 x 50 Free - DPS
- - - - -
1 x 75 Specialty - Strong
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 200 100 Stroke - Strong / 100 Free - Smooth

1 x 50 Specialty - Strong
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
Rest :30
1 x 200 Choice - Strong

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

300 Swim
2 x 100 Free or Back - 50 Drill / 50 Swim
2 x 100 Breast or Fly - 25 Kick / 50 Drill / 25 Swim
2 x 50 Free - DPS
- - - - -
6 x 100 Free - DPS
     Descend 1→3
     Descend 4→6
Rest :30
4 x 25 IMO
4 x 50 IMO - 25 Stroke / 25 Free
4 x 75 IMO - 25 Stroke / 50 Free
4 x 100 IMO - 50 Stroke / 50 Free
1 x 100 Free - Smooth
Rest :30
1 x 200 IM - Best Effort
1 x 100 Easy

8 x 25 IMO w/ Fins
     Odds = Underwater Kick
     Evens = Swim
- - - - -
Cool Down

300 Swim
4 x 75 Free - 50 Drill / 25 Swim
     Drills: L/R Balance, 8 Kick Switch, Triple Switch
4 x 25 Kick
2 x 50 Free - Build
- - - - -
1 x 50 Free - DPS
1 x 100 Free - Moderate
1 x 150 Free - Build
1 x 200 Free - 4-6 Kicks off Walls
1 x 400 Free (pull optional)
1 x 200 Free - 3rd 50 Faster
1 x 150 Free - Last 50 Faster
1 x 100 Free - Strong
1 x 50 Free - DPS

10 x 50
     Odds = Free - DPS
     Evens = Kick - Build

4 x 50 Free - Ascend
2 x 100 Drill / Swim
- - - - -
Cool Down

300 Swim
2 x 75 Kick / Drill / Swim by 25
4 x 50 Swim - Choice, Sprint the Black
4 x 25 Free - Variable Sprint
- - - - -
Repeat 2x
- 4 x 25 Free - DPS, Count Strokes
- 3 x 25 Free - DPS, Faster
- 2 x 25 Specialty Stroke - DPS
- 1 x 25 Choice - Sprint

Rest 2:00

Test Set
6 x 50 Specialty - All Same Stroke
     2nd 50 in a 100 Pace, Try to hold the same time or faster for all 6
- - - - -
Cool Down

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

1 x 200 Free - Build by 50
2 x 100 75 Free / 25 Kick - FAST
4 x 25 Non-Free
1 x 50 Free - Easy

1 x 100 Stroke - Strong
2 x 50 Free - DPS
4 x 25 Kick - Build
1 x 100 Easy

4 x 50 Drill / Swim
4 x 50 Swim / Kick
1 x 200 Smooth
- - - - -
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
     #1 = Build
     #2 = Fast Breakout & Finish
     #3 = All Fast
     #4 = 25 Fast / 25 Easy
- 8 x 25 Swim - Free
     Odds = FAST
     Evens = DPS
- Rest :30
- 2 x 100 Free - Build, Good Walls
- 2 x 50 Kick - FAST
- 2 x 50 Choice - Build
- 4 x 25 Swim - Choice
     Odds = FAST
     Evens = Smooth

1 x 200 Easy
- - - - -
Cool Down

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

2 x 100 50 Free / 50 Kick - Light
4 x 25 Choice - DPS
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Scull / Swim / Drill / Swim by 25
4 x 50 IMO - Drill / Swim
2 x 50 Free - DPS
- - - - -
4 x 100 Free - Descend 1→4
4 x 25 Weak Stroke
2 x 50 Kick - Build
1 x 50 Weak Stroke - FAST
1 x 50 Free - Easy

3 x 100 Free - Build
4 x 25 Choice - All Same Stroke
2 x 50 Kick - Build
1 x 50 Same Stroke As 25’s - FAST
1 x 50 Free - Easy

2 x 100 Free - Faster
4 x 50 Specialty Stroke - DPS
2 x 25 Kick - FAST
1 x 50 Specialty Stroke - FAST
1 x 50 Free - Easy

1 x 100 Free - DPS
1 x 100 Specialty - FAST
2 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
4 x 75 Free - Descend 1→4
1 x 200 Free - Pull
4 x 75 Free - Fast in the Black
2 x 100 Free - DPS
4 x 75 Kick - Build
Rest :30
1 x 200 Free - Strong
1 x 100 Free - Easy

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

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

1 x 200 Free - Smooth, DPS
     Tight streamline off walls, 4-6 Dolphin Kicks
2 x 100 Kick - Build
4 x 50 Free - Drill / Swim
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim
2 x 100 Kick
2 x 50 Free - DPS
- - - - -
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 or Sides

3 x 150 Stroke / Free by 25
3 x 50 Kick with a Board

3 x 100 Free
3 x 50 Stroke - Build
1 x 50 Easy

6 x 50 Choice - Descend 1→3, 4→6

8 x 25
     Odds = Drill
     Evens = DPS
- - - - -
Cool Down

300 Swim
4 x 75 50 Free / 25 IMO
3 x 50 Free - Descend 1→3
6 x 25 Choice - Descend 1→3, 4→6
- - - - -
Repeat 3x
- 3 x 50 Choice
     #1 = Long, #2 = Build, #3 = FAST
- 1 x 50 Free - Smooth
- 2 x 50 Choice - #1 Blast, #2 Free - Smooth
- 1 x 100 Free - 75 Swim / 25 Kick on Back
- Rest 1:00

2 x 25 Choice - #1 Blast, #2 Free - Smooth
2 x 50 Choice - #1 Blast, #2 Free - Smooth
2 x 75 Choice - #1 Blast, #2 Free - Smooth
Rest 1:00
1 x 100 Choice - Negative Sprint
2 x 100 Free - Smooth
- - - - -
Cool Down