300 Swim
3 x 100 Kick / Swim / Drill / Swim
4 x 50 Swim - Descend 1→4
- - - - -
5 x 100 Fre - DPS
Rest :30
4 x 100 Free - Build
Rest :30
3 x 100 Free - Hold Time
Rest :30
2 x 100 Free - Hold Time
Rest 1:00
1 x 100 Free - FAST, Get Time
1 x 100 Easy

Fins On:
- 8 x 50 Choice
     Odds = Kick - Build
     Evens = Swim - Smooth
- 2 x 100 Scull / Swim
- - - - -
Cool Down

300 Swim
4 x 25 Kick on Back - 4 UWK per 25
4 x 100 Free / Non-Free by 50
- - - - -
6 x 25 Free - Last 2 BLAST
1 x 50 Free - Smooth
4 x 25 Free - @100 Pace
1 x 100 Free - Smooth

4 x 100 Choice - 75 swim / 25 KOB
3 x 50 Free - Descend 1→2, #3 BLAST
1 x 50 Free - Smooth
2 x 50 Free - @200 Pace
1 x 100 Free - Smooth

Fins On:
- 8 x 50
     #1-4 = Free - Long Arms
     #5-8 = Non-Free (If Breast, the Breast Arms w/ Fast Flutter Kick)
- Rest :30
- 8 x 25 Choice - All BLAST!!!
     Concentrate on UWK or Breast Pullouts off each wall! - Maximum Distance!!!

1 x 200 Choice - Smooth
- - - - -
Cool Down

300 Swim
2 x 100 Back or Free - 25 Kick / 25 Drill / 50 Swim
2 x 100 Fly or Breast - 25 Kick / 25 Drill / 50 Swim
2 x 50 Free - DPS
- - - - -
5 x 50 Stroke - Pace 1→4, #5 Fr - EZ
Rest :30
4 x 50 Same Stroke - Pace 1→3, #4 Fr - EZ
Rest :30
3 x 50 Same Stroke - Pace 1→2, #3 Fr - EZ
Rest :30
2 x 50 Kick - 1 FAST / 1 Smooth
4 x 25 2 Stroke / 2 Free
Rest 1:00
1 x 100 Stroke - Strong
1 x 100 Free - Smooth

5 x 50 Free - Pace 1→4, #5 EZ
Rest :30
4 x 50 Free - Pace 1→3, #4 EZ
Rest :30
3 x 50 Free - Pace 1→2, #3 EZ
Rest :30
2 x 50 Kick - 1 FAST / 1 Smooth
4 x 25 2 Free / 2 Choice
Rest 1:00
1 x 100 Free - Strong
1 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
4 x 75 Free - 50 Drill / 25 Swim
     Drills: L/R Balance, 8 Kick Switch, Triple Switch
4 x 25 Kick
2 x 50 Free - Build
- - - - -
1 x 50 Free - DPS
1 x 100 Free - Build
1 x 150 Free - 3rd 50 Faster
1 x 200 Free - Build
1 x 300 150 KOB / 150 Free - Smooth
1 x 400 Free (pull optional)
1 x 300 150 KOB / 150 Free - Smooth
1 x 200 Free - Build
1 x 150 Free - 4-6 Kicks Off Walls
1 x 100 Free - Swim, Strong
1 x 50 Free - DPS

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

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

3 x 100 Free - Descend 1→3
1 x 100 Free - Faster
1 x 100 Easy

3 x 50 Free - Descend 1→3
1 x 50 Free - Faster
1 x 100 Easy

1 x 200 Free - Strong

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

300 Swim
4 x 50 Drill / Swim
2 x 50 Kick
4 x 50 Free - Build
- - - - -
1 x 200 Free (pull optional)
3 x 100 Free - Descend 1→3
6 x 25 Swim - Choice, Build
1 x 100 Easy

1 x 200 Free (pull optional)
3 x 100 Stroke / Free by 50
     Stroke is Strong, Free is Smooth
6 x 25 Kick - FAST
1 x 100 Easy

13 x 25 Choice - Stroke
     1 FAST - Kick → 1 Swim - Free, Easy
     2 FAST - Swim → 1 Swim - Free, Easy
     3 FAST - Kick → 1 Swim - Free, Easy
     4 FAST - Swim, All Same Stroke

1 x 125 Easy
4 x 50 Drill / Swim - DPS
- - - - -
Cool Down

300 Swim
3 x 100 Swim - 50 RIMO / 50 Free
4 x 50 Free
- - - - -
4 x 100 2/3/4/5 Non-Free + Free
     #1 = 2 Strokes Non-Free - FAST then Free - Smooth per 25
     #2 = 3 Strokes Non-Free - FAST then Free - Smooth per 25
     #3 = 4 Strokes Non-Free - FAST then Free - Smooth per 25
     #4 = 5 Strokes Non-Free - FAST then Free - Smooth per 25

6 x 50 Choice - Descend 1→3, 4→6
1 x 100 Free - Smooth
Rest :30

4 x 75 2/3/4/5 Non-Free + Free
     Same pattern as previous 100’s
4 x 50 Choice
     2 FAST → 1 Smooth → 1 FAST
1 x 100 Free - Smooth
Rest :30

8 x 50 Free - Descend 1→4, 5→8
8 x 25 Choice - All Sprint
1 x 100 Free - Smooth

1 x 50 Choice - Sprint, Know Time
- - - - -
Cool Down

300 Swim
2 x 100 Free or Back - 50 Drill / 50 Swim
2 x 100 Breast or Fly - 50 Drill / 50 Swim
2 x 50 Free - DPS
- - - - -
Repeat 3x
- 1 x 100 Free - Moderate
- 3 x 50 Same Stroke - Hold Pace
- 2 x 50 Kick - 1 FAST → 1 Smooth
- 1 x 100 IM
- 1 x 50 Free - Easy

8 x 25 Choice
     Odds = Kick - Build
     Evens = Swim - Smooth
2 x 50 Choice - Build
1 x 100 Free - Easy
Rest :30

1 x 100 Specialty - For Time
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Choice - 3rd 25 FAST
8 x 25 Choice - Build to Tigershark Finish
- - - - -
8 x 25 3 Fly → 1 Free - Smooth
3 x 100 50 Fly / 50 Back
     Descend #1 & 2, #3 = FAST
1 x 200 Free - 3rd 50 FAST

4 x 50 Back - Build Tempo
3 x 100 50 Back / 50 Breast
     Descend #1 & 2, #3 = FAST
1 x 200 Free - 3rd 50 FAST

8 x 25 3 Breast → 1 Free - Smooth
3 x 100 50 Breast / 50 Free
     Descend #1 & 2, #3 = FAST

1 x 200 Free - 3rd 50 FAST

1 x 100 Free - Smooth
1 x 200 IM - For Time
- - - - -
Cool Down

300 Swim
4 x 75 Kick / Drill / Swim
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
1 x 50 Kick on Back
1 x 300 Free - Pull
1 x 50 Kick on Back
1 x 200 Free - Moderate
1 x 50 Kick - Choice
1 x 100 Free - Strong
1 x 50 Kick - Easy
Rest 1:00
2 x 200 Free - DPS, Good Walls
1 x 50 Choice - Smooth
2 x 150 Free - 3rd 50 Strong
1 x 50 Choice - Smooth
2 x 100 Free - Fast in the Black
1 x 50 Choice - Smooth
2 x 50 Free - Strong
1 x 50 Free - Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
4 x 50 Free
- - - - -
1 x 200 Free - DPS, Moderate
4 x 50 Free - @200 Pace
1 x 50 Kick on Back
4 x 50 Choice - Smooth
1 x 50 Free - Easy
Rest :30
2 x 100 Free - DPS
4 x 50 Free - @200 Pace minus :01
1 x 50 Kick on Back
4 x 50 Choice - Smooth
1 x 50 Free - Easy
Rest :30
1 x 100 Free - DPS
4 x 50 Free - @200 Pace minus :02
1 x 50 Kick on Back
4 x 50 Choice - Smooth
1 x 50 Free - Easy

2 x 50 Free - Smooth
2 x 50 Free - Sprint
2 x 50 Kick
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 25 Drill / 50 Swim / 25 Kick
6 x 50 Free - DPS, Descend 1→3, 4→6
- - - - -
1 x 100 Free - Smooth
2 x 100 Free - Moderate
3 x 100 Free - Faster
Rest 1:00

2 x 50 Choice - Smooth
6 x 50 Kick - Descend 1→3, 4–6
2 x 50 Free

3 x 100 25 Stroke / 75 Free
2 x 100 50 Stroke / 50 Free
1 x 100 Choice Stroke - No Free

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

300 Swim
2 x 100 Drill - L/R Balance / Swim by 50
2 x 50 Kick - Build
4 x 50 Swim - Choice, DPS
- - - - -
2 x 100 Free - Good Walls

10 x 50 Free - Swim
     3 Moderate → 1 FAST
     2 Moderate → 1 FAST
     1 Moderate → 1 FAST
     1 Easy

2 x 100 Free - Good Walls

6 x 50 Choice - Swim
     1 Non-Free - FAST → 1 Free - Easy → Repeat

Repeat 2x - w/ Fins:
- 1 x 100 Free - 6 Kicks Off Walls
- 1 x 50 Kick - Sprint
- 1 x 50 Swim - Choice, FAST
- 1 x 100 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Choice - Scull / Swim
4 x 75 IMO - Kick / Drill / Swim
4 x 50 Free - DPS
- - - - -
4 x 125 IM - Rotating 50 Stroke
     #1 = 50 Fly / 25 Back / 25 Breast / 25 Free
     #2 = 25 Fly / 50 Back / 25 Breast / 25 Free
     #3 = 25 Fly / 25 Back / 50 Breast / 25 Free
     #4 = 25 Fly / 25 Back / 25 Breast / 50 Free
1 x 100 Kick - Choice
8 x 25 Choice - Same Stroke
     Odds = Build
     Evens = Faster
Rest 1:00
8 x 50 25 IMO - Kick / 25 Free - Swim
1 x 100 Free - Swim
8 x 25 Choice - Variable Sprint

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

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

1 x 300 IM - 50 Fly / 75 Back / 75 Breast / 100 Free
2 x 100 Back / Breast by 50 - Descend
1 x 100 Free - Smooth

1 x 300 IM - 50 Fly / 75 Back / 75 Breast / 100 Free
2 x 100 Breast / Free by 50 - Descend
1 x 100 Free - Smooth

1 x 200 IM - Strong

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

300 Swim
1 x 200 Drill / Swim / Kick / Swim by 50
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
Repeat 4x
- 1 x 150 Free - w/ paddles NO Buoy
- 2 x 100 Free - Moderate
- 3 x 50 Free - Faster
- 1 x 100 Easy
- Rest :30
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
     Drills: L/R Balance, 8 Kick Sideline, Underwater Switch, Triple Switch
2 x 100 Drill / Swim by 50
- - - - -
1 x 300 Free - DPS, Smooth
2 x 200 Free - Hold Pace
1 x 200 Free - Faster
3 x 100 Free - Hold Pace
1 x 100 Free - Faster
6 x 50 Free - Smooth
2 x 50 Free - Fastest
1 x 100 Easy

12 x 25 Kick - Choice
     1 Kick - Build → 1 Kick - FAST → 1 Swim - Easy → Easy

1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Scull / Swim / Drill / Swim by 50
1 x 100 Kick
4 x 50 Free - DPS
- - - - -
4 x 150 Free / Stroke / Free by 50
2 x 50 Kick - Choice, Build
2 x 50 Choice - Stroke, DPS
1 x 50 Easy

4 x 150 100 Free / 50 Stroke - FAST
2 x 50 Free - Smooth, DPS
2 x 50 Stroke - Non-Free, Build
1 x 50 Easy

4 x 100 Free
     #1, 3 = 25 FAST / 75 Smooth
     #2, 4 = 50 Smooth / 50 FAST

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

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Free - DPS, 6 Kicks off Walls
- - - - -
1 x 25
1 x 50
1 x 75
1 x 100
Rest :10
2 x 25
2 x 50
2 x 75
2 x 100
Rest :20
3 x 25
3 x 50
3 x 75
3 x 100
Rest :30
4 x 25
4 x 50
4 x 75
4 x 100
- - - - -
Cool Down

300 Swim
1 x 200 IM - Drill / Swim by 25
8 x 25 Change Stroke every 2
2 x 50 Free
- - - - -
Naughty Sets:
1 2 x 200 IM or Stroke / Free by 50
2 6 x 50 Choice - Descend 1→3, 4→6
3 3 x 100 Kick - Build
4 4 x 100 Free - Build
5 2 x 150 - Worst Stroke / Free / Worst
6 8 x 25 IMO x2

Nice Sets:
1 4 x 100 IM or Stroke
2 12 x 25 Choice
Odds = FAST
Evens = Smooth
3 3 x 100 Social Kick
4 4 x 100 Free
Odds = Smooth
Evens = Strong
5 2 x 150 - Best Stroke / Free / Best
6 8 x 25 Choice - Variable Sprint x2
- - - - -
Cool Down