300 Swim
3 x 100 Stroke - Drill / Swim by 50
4 x 50 Free - DPS
- - - - -
Repeat 3x
3 x 50 Choice - Swim, Build
1 x 50 Kick - IMO by Round
1 x 100 Free - Smooth
1 x 200 IM or IM Combo
1 x 100 Free - Smooth
Rest :30

4 x 50 Kick - Smooth
1 x 200 Free - Easy
- - - - -
Cool Down

300 Swim
6 x 50 IMO (no free) - Drill / Swim by 50
     Fly Drill = Body Dolphin w/ Scull
     Back Drill = Triple Switch
     Breast Drill = 2 Kick → 1 Pull
4 x 50 Free - Descend 1→4
- - - - -
Repeat 2x
2 x 50 Free - Build
2 x 50 Stroke - Build
2 x 50 Free - Fast in the Black
2 x 50 Kick - Choice
1 x 100 Easy

3 x 100 Stroke* / Free by 50
2 x 100 Stroke* / Free by 50
1 x 100 Stoke* / Free by 50
     *Same stroke within a set, but change stroke each set
1 x 100 Easy

1 x 100 Choice - Stroke, Strong
1 x 100 Easy
- - - - -
Cool Down

300 Swim
1 x 200 IMO - Drill / Swim by 25
4 x 50 Choice - Kick
2 x 50 Free - DPS
- - - - -
3 x 150 100 Free - Moderate / 50 Stroke - FAST
1 x 50 Smooth

3 x 100 50 Free - Moderate / 50 Stroke - FAST
1 x 50 Smooth

3 x 50 Free - Build
1 x 50 Easy

3 x 50 Stroke - FAST
1 x 50 Easy
Rest :30
2 x 150 100 Free - Moderate / 50 Kick - FAST
1 x 50 Smooth

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

2 x 50 Kick - FAST
1 x 50 Easy
2 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
6 x 50 IMO x2 - Drill / Swim by 25
6 x 50 Free
     Odds = Kick on Back
     Evens = Swim
- - - - -
3 x 50 Fly - Long or Fly / Free by 25
1 x 50 Free - DPS
1 x 100 Choice - Kick, Build
1 x 100 Easy

3 x 50 Back - Build
1 x 50 Free - Fast in the Black
1 x 100 Kick - IM
1 x 50 Easy

3 x 50 Breast - Long
1 x 50 Free - Build
1 x 100 Kick - IM
1 x 50 Easy

3 x 50 Free - Strong Legs
1 x 50 Free - DPS
1 x 100 Kick - IM
1 x 50 Easy
Rest :30
1 x 200 IM or IM Combo
- - - - -
Cool Down