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 Drill / Swim by 50
     Drills = L/R Balance, Triple Switch
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
1 x 500 Free (pull optional)
4 x 100 Free - Build
1 x 300 Free (pull optional)
2 x 100 Free - Strong, Good Walls
Rest :30
2 x 50 Free - Faster
1 x 100 Easy

2 x 50 Kick - Build
4 x 50 Variable Sprint
1 x 100 Swim - Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 25
     Drills = L/R Balance, Single Switch, & Triple Switch
4 x 50 Kick
- - - - -
1 x 300 Free - Pull
4 x 150 Free
     Odds = Build by 50
     Evens = DPS, 4-6 Kicks off Walls, Tight Streamline
6 x 50
    Odds = Kick - Build
     Evens = Free - Smooth

1 x 200 Free - DPS
4 x 100 Free - Build
4 x 50 Kick

2 x 100 Choice - DPS, Smooth
- - - - -
Cool Down

300 Swim
1 x 200 Free / Kick on Back by 25
3 x 100 Free / IMO Stroke by 25
4 x 50 IMO - Build
- - - - -
Repeat 3x
4 x 50 Free - Descend 1→4 (#4 = FAST)
3 x 50 Free - Descend 1→3 (#3 = Blast)
1  50 Choice - All Out Speed
1 x 100 Free / Non-Free by 50 - Smooth

1 x 200 Social Kick
- - - - -
Cool Down

300 Swim
6 x 50 Choice
     Odds = Drill / Swim by 25
     Evens = Kick / Swim by 25
4 x 50 Variable Sprint
- - - - -
Repeat 2x
3 x 100 Free - Descend 1→3
2 x 50 Kick - FAST
Rest :30
2 x 50 Choice - Swim, FAST
1 x 50 Easy
3 x 50 Free - Descend 1→3
Rest :30
1 x 50 Kick - FAST
1 x 50 Swim - Easy

1 x 100 Choice - Sprint the Black
2 x 50 Free - Build, 6 Kicks off the Walls
2 x 100 Free
- - - - -
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

300 Swim
3 x 100 Kick / Swim / Drill / Swim by 25
4 x 50 Swim - DPS
- - - - -
1 x 100 Free - DPS
1 x 200 Free - Build
1 x 300 Free (pull optional)
1 x 400 Free (pull optional)
1 x 300 Kick - FAST / Swim - Moderate by 150
1 x 200 Kick - FAST / Swim - Moderate by 100
1 x 100 Kick - FAST
1 x 100 Swim - Easy

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

300 Swim
3 x 100 Kick / Swim / Drill / Swim by 25
4 x 50 Swim - DPS
- - - - -
2 x 200 Free (pull optional)
4 x 100 Free - Ascend 1—>4
4 x 50 Kick - Variable Sprint
1 x 200 Free - Moderate
2 x 100 Free - Smooth
2 x 50 Kick
Rest :30
1 x 200 Free - Strong

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