300 Swim
2 x 100 Kick / Swim by 50
6 x 50 IMO - Drill / Swim
4 x 25 Choice - Variable Sprint
- - - - -
4 x 25 Fly - Long
4 x 50 Breast - Long
4 x 75 Back - DPS
4 x 100 Free - DPS
Rest :30
2 x 100 Free - Build
2 x 75 Breast - Faster
2 x 50 Back - Faster
2 x 25 Fly - Build
Rest :30
1 x 25 Choice - Sprint
1 x 50 Free - Easy
1 x 75 Free - Moderate
Rest :30
1 x 100 Choice - FAST
1 x 100 Easy

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

300 Swim
4 x 50 Drill / Swim by 50
4 x 50 IMO - Kick / Swim
4 x 25 Swim - Build to FAST
- - - - -
Repeat 3x
- 1 x 200 IM or Stroke / Free
- 4 x 25 Kick - Build
- 4 x 50 Same Stroke - Variable Sprint
- 1 x 100 Easy

4 x 25 Free - DPS
1 x 50 Easy
4 x 25 Choice - Stroke, Build
1 x 50 Easy
4 x 50 25 Drill / 25 Swim
- - - - -
Cool Down

300 Swim
2 x 100 Scull / Swim / Drill / Swim
4 x 50 25 Kick / 25 Swim
2 x 50 Free - DPS, 4-6 Kicks off Walls
- - - - -
1 x 250 Free (pull optional)

5 x 100 Free
     2 on Base
     2 on Base -:05
     1 on Base -:10
1 x 100 Choice - Easy

1 x 250 Free (pull optional)

5 x 100 Free
     2 on Base -:05
     2 on Base -:10
     1 on Base -:15

1 x 100 Choice - Easy

6 x 50
     Odds = Kick - Build
     Evens = Swim - Smooth
4 x 50 Free - 25 Drill / 25 DPS, Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Free - 4-6 Fly Kicks off Each Wall, Tight Streamline
4 x 50 IMO - 25 Drill / 25 Swim
4 x 25 Kick
- - - - -
3 x 100 Free
4 x 25 Fly - Long
2 x 75 50 Fly / 25 Back - FAST
2 x 75 25 Fly / 50 Back - FAST
1 x 50 Free - Strong Legs
1 x 50 Free - Easy

4 x 25 Back
2 x 75 50 Back / 25 Breast - FAST
2 x 75 25 Back / 50 Breast - FAST
1 x 50 Free - Strong Legs
1 x 50 Free - Easy

4 x 25 Breast
2 x 75 50 Breast / 25 Free - FAST
2 x 75 25 Breast / 50 Free - FAST
1 x 50 Free - Strong Legs
1 x 50 Free - Easy

3 x 100 Free - Smooth
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim
4 x 50 Free
2 x 75 Kick - Right / Back / Left
- - - - -
1 x 200 Free (pull optional)
2 x 150 Free - 3rd 50 Faster
1 x 100 Kick - Choice

1 x 200 Free (pull optional)
2 x 150 Free - Build
1 x 100 Kick - Choice

1 x 200 Free (pull optional)
2 x 100 Free - Strong Effort
1 x 100 Choice - Smooth

3 x 50 Kick - Fast in the Black
4 x 50 Free - Drill / Swim
1 x 200 Free - Smooth
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Free - DPS
- - - - -
1 x 400 Free (pull optional)
4 x 50 Free - DPS
4 x 50 Free - Faster
1 x 100 Easy
Rest :30

1 x 200 Free - DPS
2 x 50 Free - Build
2 x 50 Free - Faster
1 x 100 Easy
Rest :30

1 x 200 Swim - Strong
1 x 100 Easy

6 x 50 Choice
     #1, 4 = All Kick
     #2, 5 = 25 Kick / 25 Swim
     #3, 6 = All Swim
- - - - -
Cool Down

300 Swim
1 x 200 Kick / Swim / Drill / Swim by 50
1 x 100 Kick
4 x 50 Free
- - - - -
4 x 150 50 Free / 50 Stroke / 50 Free
4 x 50 Kick - Build

4 x 150 100 Free / :10 Rest / 50 Stroke - FAST
4 x 50 Swim - Smooth, DPS
4 x 100 Choice
     #1, 3 = 25 FAST / 75 Easy
     #2, 4 = 50 Easy / 50 FAST

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

300 Swim
4 x 75 Kick / Drill / Swim by 25
2 x 50 Choice - Build
4 x 25 Variable Sprint
- - - - -
1 x 100 Swim - Smooth, DPS
1 x 100 Free - FAST
2 x 100 Swim - Smooth

1 x 75 Choice - FAST
1 x 25 Choice - FAST
2 x 100 Swim - Smooth

2 x 50 Choice - FAST
2 x 100 Swim - Smooth

4 x 25 Choice - Sprint
2 x 100 Swim - Smooth

6 x 50
     Odds = Kick - Build
     Evens = Swim - Smooth
 6 x 50 Swim - Descend 1→3, 4→6
4 x 25 Swim - Choice, DPS
- - - - -
Cool Down

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

6 x 50
     Odds = Specialty or IMO - Build
     Evens =  Free - Smooth
2 x 50 Kick - Choice

3 x 100
     Odds = Specialty or IM - FAST
     Even = Free - Smooth
2 x 50 Free - Smooth

Rest :30
2 x 50 Specialty - FAST
1 x 100 Easy

2 x 50 Kick - Build
2 x 25 Choice - Stroke
2 x 50 Kick - Strong
2 x 25 Choice - Different Stroke
2 x 50 Kick - Build
2 x 25 Choice - Stroke, FAST
1 x 200 Free - Easy
- - - - -
Cool Down

300 Swim
3 x 100 50 Drill / 25 Swim / 25 Kick
4 x 50 IMO - Stroke / Free by 25
- - - - -
1 x 250 IM - 75 Fly / 75 Back / 75 Breast / 25 Free

6 x 25 Stroke - Descend 1→3, 4→6
1 x 50 Free - Easy

1 x 250 IM - 50 Fly / 50 Back / 50 Breast / 100 Free
6 x 25 Free - Descend 1→3, 4→6
1 x 50 Free - Easy

1 x 250 IM - 25 Fly / 50 Back / 50 Breast / 125 Free
6 x 25 Choice - Descend 1→3, 4→6
1 x 50 Free - Easy

Repeat 3x
- 2 x 50 Kick
- 2 x 25 Choice - Swim, FAST
- 1 x 50 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim
4 x 75 Kick - Right / Back / Left
- - - - -
1 x 200 Free (pull optional)
10 x 50 Free
     Odds = Smooth
     Evens = Moderate - Know Time

2 x 100 Free (pull optional)
10 x 50 Free
     Odds = Smooth
     Evens = Faster - Know Time

1 x 100 Choice - Smooth
10 x 50 Free
     Odds = Smooth
     Evens = Fastest

1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 75 50 Drill / 25 Swim
4 x 50 25 Kick / 25 Swim
- - - - -
1 x 300 Free - Smooth
2 x 150 Free - 3rd 50 Faster
2 x 50 Kick - Build

1 x 300 Free - DPS
3 x 100 Free - Descend 1→3
2 x 50 Kick - Build

1 x 300 Free - DPS
6 x 50 Free - Faster
1 x 100 Easy

4 x 50 Choice
     Odds = Kick - Choice
     Evens = Swim - Smooth
- - - - -
Cool Down

300 Swim
1 x 200 Choice - Drill / Swim by 50
1 x 100 Kick on Back
4 x 50 Stroke / Free by 25
- - - - -
5 x 100 Free
2 x 25 Stroke - Build
1 x 50 Easy

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

3 x 100 Free
2 x 25 Stroke - FAST
1 x 50 Easy

2 x 100 Free
2 x 25 Stroke - Build
1 x 50 Easy

1 x 100 Free
2 x 25 Stroke - DPS
1 x 50 Easy

Repeat 2x w/ Fins:
- 3 x 25 Kick - Descend
- 1 x 25 Swim - Choice, Sprint
- - - - -
Cool Down

300 Swim
2 x 100 Kick / Swim
4 x 50 Drill / Swim
8 x 25 Choice
     Odds = DPS
     Evens = Build
- - - - -
4 x 100 Free - Rotate a FAST 25

8 x 50 Free - Speed Play
     #1, 5 = Build
     #2, 6 = Fast Breakout & Finish
     #3, 7 = FAST
     #4, 8 = 25 Fast / 25 Easy

16 x 25 Choice
     1 FAST → 1 Easy
     2 FAST → 2 Easy
     3 FAST → 1 Easy
     2 FAST → 2 Easy
     1 FAST → 1 Easy
1 x 75 Easy
1 x 50 Choice - Off Blocks
1 x 50 Easy
1 x 50 Choice - Off Blocks

3 x 75 Free - Kick / Drill / Swim

Cool Down

300 Swim
4 x 50 Choice - Drill / Swim
4 x 50 IMO - Kick / Swim
4 x 25 Free - DPS
- - - - -
Repeat 2x
- 4 x 50 Weak Stroke
     #1-3 = DPS, #4 = Faster
- Rest :15
- 4 x 50 Free - Build
- 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 Free - Smooth

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

300 Swim
3 x 100 Choice - Stroke, Kick / Swim / Drill / Swim
4 x 50 Free - DPS
- - - - -
Repeat 4x
- 1 x 100 IM
- 1 x 75 IMO by Round
- 1 x 50 Free - Easy
- 1 x 25 IMO by Round - FAST
- 1 x 100 Easy
- 1 x 100 IM - Faster
     *1 x 75 & 1 x 25 are Choice - Stroke

8 x 50
     Odds = Kick - Build
     Evens = Swim - Smooth
1 x 100 Easy
- - - - -
Cool Down

300 Swim
3 x 100 50 Kick / 25 Drill / 25 Swim
6 x 50 Free - Descend 1→3, 4→6
4 x 25 FAST / Easy
- - - - -
8 x 50 Free @200 Pace
     Target Time: 3rd 50 of a 200
3 x 100 Free - DPS
Rest 1:00
8 x 50
     Odds = FAST Flutter Kick
     Evens = Swim - Smooth
3 x 100 Free - DPS, 4-6 Underwater Kicks
Rest 1:00
8 x 50 Free - Breath Control
     By 50: 4 breaths, 3 breaths, 2 breaths, 1 breath - 2x

1 x 200 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
Rest :20
1 x 200 Free - Pull
4 x 75 Free - Fast in the Black
Rest :20
2 x 100 Kick - Build
4 x 75 Free - DPS
Rest :20
1 x 200 Free - Good Walls, 4-6 Kicks
1 x 100 Free - Easy

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

300 Swim
4 x 50 Drill / Swim
4 x 50 Kick
12 x 25 Choice - Build / FAST / Easy x4)
- - - - -
1 x 300 Free (pull optional)

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

Repeat 2x
- 2 x 50 Free - 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
3 x 100 25 Drill / 50 Swim / 25 Kick
4 x 50 Free - Descend 1→4
4 x 25 Choice - Variable Sprint
- - - - -
1 x 25 Sprint
1 x 75 Moderate
1 x 75 Kick - Sprint
1 x 25 Easy

2 x 25 Sprint
1 x 50 Moderate
1 x 50 Kick - Sprint
1 x 50 Easy

3 x 25 Sprint
1 x 25 Moderate
1 x 25 Kick - Sprint
1 x 75 Easy

4 x 25 Sprint
1 x 100 Easy

Repeat 2x
- 2 x 100 Free - Moderate
- 4 x 50 Free - Faster
- 4 x 25 Sprint - Choice
- 1 x 100 Easy
- - - - -
Cool Down