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
     Build
     Fast Breakout & Finish
     Fast
     25 Fast-25 Easy
- 8 x 25 Free
     Odd Fast
     Even DPS
- Rest :30
- 2 x 100 Free  -Build, Good Walls
- 2 x 50 Kick - Fast in Black
- 2 x 50 Choice - Build
- 4 x 25 Swim - Choice
     Odd Fast
     Even Easy

200 Easy
- - - - -
Cool Down

300 Swim
4 x 50 IMO - Drill / Swim by 25
4 x 50 Free - Build
- - - - -
1 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
2 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
3 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
4 x 50 Free - Moderate
1 x 50 Free - DPS, Strong
Rest :30
1 x 100 Stroke - DPS
1 x 100 Free - Smooth
2 x 100 Stroke - Build
1 x 100 Free - Smooth
3 x 100 Stroke or IM - Desc 1-3
1 x 100 Free - Smooth
4 x 100 Stroke or IM - Hold time

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

300 Swim
2 x 75 Kick/Drill/Swim by 25
4 x 50 Free
8 x 25
     #1 - 4 = Build
     #5 - 8 = Variable Sprint
- - - - -
Repeat 2x
- 3 x 25 IMO
- 1 x 75 Free - Build
- 2 x 50 Swim - Choice
- 1 x 50 Free - DPS
- 1 x 200 IM - Strong

Repeat 2x - Round 2 w/ Fins
- 6 x 25 Choice - Build
- 4 x 25 Kick - Fast
- 4 x 25 Choice - Faster
- 2 x 25  Kick - Sprint
- 1 x 50 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 25
     Drills: L/R Balance Drill, 8 Kick Sideline, Triple switch
4 x 50 Swim - Build
- - - - -
3 x 200 Free - Free Desc 1-3
1 x 200 Free - Faster
1 x 100 Easy

3 x 100 Free - Desc 1-3
1 x 100 Free - Faster
1 x 100 Easy

3 x 50 Free - Desc 1-3
1 x 50 Fast
1 x 100 Easy

1 x 200 Free - Strong

4 x 50 Kick - Choice
4 x 25 Swim - Choice
1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x75 Choice - Kick / Drill / Swim
4 x 50 Free - Build
- - - - -
1 x 100 Free
1 x 200 Free
1 x 300 Free
1 x 400 Free
3 x 100 Free - Fast
2 x 100 Free - Faster
1 x 100 Free - Fastest

8 x 50 Free - Stroke Count Golf
- - - - -
Cool Down

300 Swim
300 Swim
8 x 25 Free - 6 Fly Kicks off Each Wall
4  50 Free - Free / IMO by 25
- - - - -
1 x 200 Free - Negative Split
1 x 150 100 Swim / 50 Kick on Back
4 x 50 Free - 200 Pace
2 x 25 Kick on Back - Flutter Kick
3 x 50 Back / Free by 25
2 x 50 Free - BLAST
4 x 25 Free - BLAST
Rest :30
1 x 200 Free - Negative Split
2 x 100 75 Free / 25 Kick on Back
6 x 50 Free - 2 @200 Pace → 1 Easy
2 x 25 Kick on Back - Flutter Kick
3 x 50 Back / Free by 25
1 x 200 Free - BLAST
- - - - -
Cool Down

300 Swim

4 x 50 Drill / Swim by 25

4 x 25 Kick - Fast

4 x 25 Swim - Build

- - - - -

1 x 100 Free - Build, DPS

3 x 50 Free - Fast in the Black

1 x 100 Easy

3 x 50 Free - FAST

1 x 100 Easy



Repeat 3x

- 1 x 100 Free - Build

- 4 x 25 Stroke - FAST

- 1 x 100 Easy

- 4 x 25 Choice - Build

- 1 x 100 Easy



4 x 50 Drill / Swim - Smooth

- - - - -

Cool Down

300 Swim
2 x 100 Kick / Swim by 50
6 x 50 IMO - Drill / Swim by 25
4 x 25 Choice - Variable Sprint
- - - - -
Repeat 2x
- 3 x 100 IMO - See Below
     25 Swim / 25 KOB / 25 Build / 25 Free Smooth
- 6 x 50
     Odds = IMO
     Evens = Free w/ Strong Legs
- 1 x 200 IM - Descend within each 100
- 1 x 100 Free - Smooth
     *Column 3, skip 3x100 the second time through*
- - - - -
Cool Down

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

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

2 x 25 Choice - Sprint
1 x 100 Free - Easy

1 x 100 Choice - FAST
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
1 x 300 Free - Moderate
1 x 100 Faster
Rest :30
1 x 200 Free - Moderate
2 x 100 Faster
Rest :30
1 x 100 Free - Moderate
3 x 100 Faster
1 x 100 Smooth
Rest :30
1 x 100 Free - FAST

10 x 50 Choice
     #1-3 = Kick - Descend 1→3
     #4 = Swim - Easy
     #5-7 = Swim - Descend 1→3
     #8 = Swim - Easy
     #9 = Swim - Sprint
     #10 = Swim - Easy
4 x 50 Drill / Swim by 25
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
- - - - -
8 x 50 Free
     Odds = Swim - DPS
     Evens = Kick on Back
Rest :30
4 x 100 Free - Negative Split
Rest :30
2 x 200 Free (pull optional)

1 x 400 Free - Good Walls

Repeat 2x
- 4 x 50 Choice - Descend 1→4
- 4 x 25 Choice - Build
- 1 x 50 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Kick
12 x 25 Build → Fast → Easy → Repeat
- - - - -
1 x 300 Free (pull optional)

5 x 100 Flutter Kick to Swim IM or Stroke
     #1 =  All Kick
     #2 = 25 Swim - Stroke / 75 Kick - Flutter
     #3 = 50 Swim - Stroke / 50 Kick - Flutter
     #4 = 75 Swim - Stroke / 25 Kick - Flutter
     #5 = All Swim - IM or Stroke
1 x 100 Easy

Repeat 2x
- 2 x 50 Choice - Build
- 4 x 25 Kick - FAST
- 1 x 100 Free - Smooth
- 4 x 25 Swim - Choice, FAST
1 x 100 Easy
- - - - -
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 25 FAST
- 1 x 50 Easy
     *Column 2 - skip the asterisk (*) sets on round 2*

6 x 50 Sprint the Black - Work the Walls
     Odds = Swim
     Evens = Kick
- - - - -
Cool Down

300 Swim
4 x 50 IMO - Drill / Swim by 25
4 x 50 IMO - Kick
4 x 25 Free - DPS
- - - - -
Repeat 2x
- 4 x 50 Free
- Rest :15
- 4 x 50 Weak Stroke
- Rest :15
- 4 x 50 Best Stroke - Strong
- 1 x 100 Free - DPS

3 x 100 Free - Descend 1→3
2 x 100 Stroke - Not IM
2 x 50 Kick

4 x 50 Choice - w/ Fins
     25 Underwater Kick / 25 Swim Easy
1 x 200 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 Stroke - DPS
2 x 50 Free - DPS
- - - - -
3 x 100 Free - DPS, Descend 1→3
4 x 25 Stoke - All Same
4 x 25 Kick - Choice
4 x 50 Free - DPS
4 x 50 Stroke - All Same, Hold Time
4 x 75 Free - Good Walls
Rest 1:00

1 x 200 Stroke - Best Effort

3 x 100 Free - DPS

8 x 25 IMO - w/ Fins
     Odds = Kick
     Evens = Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50

2 x 50 Kick
4 x 50 Free
- - - - -
1 x 200 Free - DPS
4 x 50 Free - @200 Pace
1 x 50 Kick on Back
4 x 50 Non-Free - Smooth
1 x 50 Free - Easy
Rest :30
2 x 100 Free - DPS
4 x 50 Free - @200 Pace -:01
1 x 50 Kick on Back
4 x 50 Non-Free - Smooth
1 x 50 Free - Easy
Rest :30
1 x 100 Free - DPS
4 x 50 Free - @200 Pace -:02
1 x 50 Kick on Back
4 x 50 Non-Free - Smooth
1 x 50 Free - Easy
Rest :30
1 x 200 Free - Best Effort
1 x 200 Easy
- - - - -
Cool Down

300 Swim

2 x 100 Scull / Swim / Drill / Swim by 25
2 x 100 Kick / Swim by 50

2 x 50 Swim - DPS

- - - - -

10 x 100 Free
4 on base time
4 on -:05 sec
2 on -:10 sec 


1 x 200 Free (pull optional) 


2 x 50 Choice

2 x 50 Kick - Choice
1 x 100 Easy



5 x 100 Free

2 on base time
2 on -:05 sec
1 on

 -:10 sec

2 x 100 Kick / Free - DPS

1 x 200 Easy

- - - - -

Cool Down

300 Swim
2 x 100 Kick / Swim by 50
2 x 100 Drill / Swim by 50
2 x 50 Free - DPS
- - - - -
1 x 200 Free - DPS, Good Walls
4 x 50 Free - Descend 1→4
2 x 50 Kick on Back
4 x 25 Choice - Stroke, Build
Rest :30
1 x 100 Stroke - Strong
1 x 100 Easy

Repeat 2x
- 8 x 25 Kick w/ Fins
     Odds = Build
     Evens = FAST
- 1 x 50 Free - Smooth
- 4 x 50 Choice - Variable Sprint
- 1 x 100 Easy

4 x 50 Drill / Swim
- - - - -
Cool Down

300 Swim
2 x 100 Swim / Kick by 50
4 x 50 Drill / Swim by 25
8 x 25 Variable Sprint
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 2 x 50 Choice - Kick
- 2 x 50 Free - Build
- 4 x 25 Free - Variable Sprint
- 4 x 25 Choice - Sprint
- 1 x 100 Swim - Easy

4 x 50 Free - Ascend w/ 4-6 Kick off walls
8 x 25
     Odds = Swim - Easy
     Evens = Kick
1 x 200 Easy
- - - - -
Cool Down

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

6 x 50
     Odds = Specialty or IMO - FAST
     Evens = Free - Smooth
2 x 50 Free - DPS

3 x 100
     Odds = Specialty or IM - Build
     Evens = Free - Smooth
2 x 50 Free - Smooth

Rest :30
1 x 200 Specialty or IM - FAST
1 x 100 Easy
Rest :30
1 x 100 Kick - Strong
4 x 25 Choice - Stroke
1 x 100 Kick - Strong
4 x 25 Choice - Different Stroke
1 x 100 Kick - Strong
4 x 25 Choice - Stroke
1 x 200 Free - Easy
- - - - -
Cool Down