300 Swim
1 x 200 Drill / Swim
8 x 25 Swim - 6 Kicks off Walls
- - - - -
1 x 400 Free (pull optional)
2 x 200 50 Kick / 50 Swim
2 x 25 Non-Free
1 x 50 Free - Easy

1 x 300 Free (pull optional)
2 x 150 50 Free / 50 Stroke / 50 Free
2 x 25 Kick
1 x 50 Free - Easy

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

1 x 100 Free - Strong
2 x 50 Choice - Stroke
2 x 25 Kick - Build
1 x 100 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim / Kick / Swim
8 x 50 Free
     Odds = Drill - Left Balance / Right Balance / Single Switch / Triple Switch
     Evens = Swim
- - - - -
3 x 100 Free - Descend 1→3
Rest :30
1 x 50 FAST
1 x 50 Easy

2 x 100 Free - Sprint the Black
Rest :30
3 x 50 Descend 1→3
1 x 50 Easy

1 x 100 Swim - Build
Rest :30
5 x 50 Descend 1→3, Hold 4&5
1 x 50 Easy
Rest :30

1 x 100 Free - FAST

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

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 25 Swim - Build to FAST
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 1 x 100 Specialty - Build**
- 1 x 50 Free - Easy
- 4 x 25 Choice - Kick, Variable Sprint
- 1 x 50 Free - Easy
- 4 x 50 Specialty - Faster**
- 1 x 100 Easy
- Rest :30
     Same stroke for both sets

1 x 100 Specialty - Strong, No Free
1 x 100 Easy

FINS:
- 4 x 50 Choice - Kick / Swim
- 4 x 50 Free - Smooth
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim

3 x 50 Free
2 x 75 Kick - Right / Back / Left
- - - - -
1 x 300 Free (pull optional)
3 x 150 Free - Rotate Faster 50
3 x 50 Kick on Back - Strong
1 x 100 Free - Smooth

1 x 200 Free (pull optional)
2 x 75 Free - Last 25 Faster
2 x 50 Kick - Build
1 x 100 Free - Smooth

1 x 100 Free - DPS
2 x 50 Free - Stronger
1 x 50 Kick - Strong
1 x 100 Free - Smooth

2 x 75 Kick / Drill / Swim
3 x 50 Swim - Smooth
- - - - -
Cool Down

300 Swim
6 x 50
     Odds = Drill / Swim
     Evens = Kick / Swim
4 x 50 Choice - Build
- - - - -
1 x 200 Free - DPS
8 x 50
     Odds = No Free - DPS
     Evens = Free - Build

2 x 100 Free - Build
6 x 50
     Odds = Kick - FAST
     Evens = IMO - No Free

4 x 50 Free - Faster
4 x 50 IMO or Stroke - Strong

1 x 200 Social Kick
8 x 50 Free - w/ Fins
     Sub Kick / Super Stroke - 12/2, 10/3, 8/4, 6/5
4 x 50 Drill / Swim
- - - - -
Cool Down

300 Swim
8 x 25 Free - Breath 3 / 2 / 3 / 1 by 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 Black / 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
Show Stopping Number - All Same Stroke
- 1 x 25 Choice - Sprint
- 1 x 50 Choice - Sprint
- 1 x 25 Choice - Sprint

4 x 50 Free - Ascend 1→4
1 x 200 Free - Smooth
- - - - -
Cool Down

300 Swim
6 x 50 Choice - Drill / Swim
4 x 50 Kick - Build
- - - - -
12 x 50 Free - Every 4th Specialty FAST
2 x 100 Free - Build

9 x 50 Free - Every 3rd Specialty FAST
2 x 100 50 Kick / 50 Swim

6 x 50 Free - Every Other Specialty FAST
2 x 100 Free - 1 Easy / 1 FAST
Rest 1:00
4 x 50 Specialty - Hold Time

1 x 100 Free - Smooth
3 x 50 Kick / Swim
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim
2 x 50 Free - DPS
- - - - -
Repeat 3x
- 4 x 75 IM - No Free
- 4 x 25 IMO by Round
- 4 x 25 Free - Strong Legs
- 1 x 50 Smooth
- Rest :30

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

300 Swim
4 x 75 Choice - 25 Drill / 50 Free
4 x 50 Free - 25 Swim / 25 Kick on Back
- - - - -
3 x 50 Free
2 x 150 Free
6 x 50 Free - Just Make It!
1 x 200 Free - Strong
Rest 1:00
2 x 75 Free
2 x 150 Free
6 x 75 Free - Just Make It!
1 x 200 Free - Stronger
Rest 1:00
1 x 100 Free
1 x 100 Free - Smooth
6 x 100 Free - Just Make It!
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
     Drills: L/R Balance, Swingle Switch, Triple Switch
4 x 50 Free - DPS
2 x 50 Kick
- - - - -
1 x 300 Free (pull optional)
1 x 200 Free - Build
1 x 100 Kick on Back - Tight Streamline
1 x 100 Choice - Easy
2 x 50 Kick - Choice
4 x 50 Free - Variable Sprint
6 x 50 Free - Descend 1–3, 4–6
Rest :30
1 x 200 Free - DPS
2 x 100 Free - Build
4 x 50 Free - Ascend (strong to smooth)
1 x 200 Choice - Easy

4 x 50 Kick / Swim by 25
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 502 x 50 Kick
4 x 25 Swim - 4-6 Kicks Off Walls
- - - - -
1 x 400 Free (pull optional)
4 x 100 IM - Rotate 25 FAST
Rest :30

2 x 200 Free - Descend by 50
8 x 50 25 Free / 25 Stroke - Build
Rest :30

4 x 100 Free - Rotate 25 FAST
16 x 25
     Odds = Kick - Build
     Evens = Swim - Smooth, DPS

4 x 50 Free - DPS
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Swim - Choice, Sprint the Black
8 x 25 Free - Variable Sprint
- - - - -
Repeat 2x

- 4 x 25 Free - DPS, Count Stroke
- 3 x 25 Free - DPS, Faster
- 2 x 25 Specialty Stroke - DPS
- 1 x 25 Choice
- Rest 2:00

Test Set
- 6 x 50 Specialty Stroke
     All Same Stroke
     2nd 50 of 100 pace, try to hold same time or faster for all 6
- - - - -
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 - Descend 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
3 x 100 IMO - Drill / Swim
4 x 50 IMO - Kick
2 x 50 Free - DPS
- - - - -
4 x 50 IMO - Build
Rest :15
1 x 100 Easy
4 x 50 Stroke / Free by 25
Rest :15
1 x 100 Easy
4 x 50 Free
Rest :15
1 x 100 Free - Easy

1 x 200 IM
Rest :30

Repeat 2x w/ Fins
- 2 x 50 Kick - Build
- 4 x 50 Kick - FAST / Swim - Easy
- 4 x 50 Free - Ascend
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
     Drills: L/R Balance, Single Switch, Triple Switch
4 x 50 Free - DPS
2 x 50 Kick on Back
- - - - -
1 x 300 Free (pull optional)
3 x 100 Free - Moderate, Hold Time
2 x 75 Kick on Back - Build

3 x 50 Free - Descend 1→3
Rest :30
1 x 200 Free - DPS
2 x 100 Free - 4-6 Kicks off Walls
2 x 50 Kick - Build
2 x 50 Free - Faster
Rest :30
1 x 100 Free - Strong

2 x 50 Free - Build
1 x 100 Easy

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

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Free - Kick by 25
- - - - -
1 x 400 Free (pull optional)
1 x 100 Free - DPS

1 x 100 Kick - Build

1 x 100 Choice - Easy
Rest 1:00
2 x 200 Free (pull optional)
2 x 50 Free - Build
2 x 50 Kick - Faster
1 x 100 Choice - Easy

4 x 50 Free - 200 Simulation
1 x 100 Easy

9 x 50 Choice
     #1 = Kick - Build
     #2 = Kick / Swim by 25
     #3 = Swim - Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim
2 x 50 Kick
4 x 50 Free - build
- - - - -
1 x 300 Free (pull optional)

3 x 100 Free - Descend 1→3
4 x 25 Kick - FAST
1 x 100 Easy
4 x 25 Swim - Choice, Build
1 x 100 Easy
3 x 100 Stroke - Smooth / Free - Strong by 50

1 x 300 Free (pull optional)

13 x 25 Choice - Stroke
     1 FAST / 1 Free - Easy
     2 FAST / 1 Free - Easy
     3 FAST / 1 Free - Easy
     4 FAST - All Same Stroke
1 x 125 Easy
4 x 50 Drill / Swim - DPS
- - - - -
Cool Down

300 Swim
8 x 25 Reverse IMO x 2
4 x 50 Free - 25 Free / 25 IMO
- - - - -
1 x 100 Free - 3rd 25 Fastest
4 x 75 Free - Faster than best 100
1 x 100 Kick
Rest :30
1 x 100 Free - 3rd 25 Fastest
4 x 50 Free - 2nd 50 of 100
2 x 50 Kick
Rest :30
1 x 100 Free - 3rd 25 Fastest

4 x 25 Choice - Sprint
1 x 100 Kick
Rest :30
1 x 100 Free - 3rd 25 Fastest
4 x 25 Choice - All Out Sprint
1 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Kick / Swim by 25
8 x 25 Choice
     Odds = Build
     Evens = Easy / FAST
- - - - -
6 x 50 Stroke - Descend 1→3, 4→6
1 x 100 Free - Smooth
4 x 50 Stroke - Descend 1→4
1 x 100 Free - Smooth
2 x 50 Stroke - Build
1 x 100 Free - Smooth
Rest :30
1 x 100 Stroke - Strong
1 x 100 Free - Smooth

4 x 100 Flutter Kick - Best Average
     Board (snorkel optional) NO FINS!
1 x 100 Choice - Smooth

4 x 50 Free - DPS
2 x 50 Balance Drill - 25 Right / 25 Left
2 x 50 Underwater Switch
- - - - -
Cool Down

300 Swim
2 x 75 Choice - Scull / Drill / Swim by 25
2 x 75 Choice - 50 Kick / 25 Swim
4 x 50 Free - DPS
- - - - -
Repeat 2x
- 4 x 25 Choice (all same stroke)
- Rest :30
- 3 x 50 2 Strokes in IM Order
- Rest :30
- 2 x 75 3 Strokes in IM Order
- Rest :30
- 1 x 100 Choice - Stroke, No Free
- 1 x 50 Easy
- Rest :30
- 1 x 200 IM - Strong
- 1 x 100 Smooth

4 x 25 Flutter Kick - Build
4 x 25 Choice Kick - Build
2 x 25 Flutter Kick - Faster
2 x 25 Choice Kick - Fastest

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