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 - Stroke
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 R / 25 L
2 x 50 Underwater Switch
- - - - -
Cool Down

300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim
- - - - -
4 x 25 Fly
3 x 50 Breast
2 x 75 Back
4 x 100 Free
Rest :30

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
4 x 50 Kick / Swim by 25
1 x 200 Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Free - Scull / Swim / Drill / Swim by 25
4 x 50 Kick / Swim by 25
8 x 25 Variable Sprint
- - - - -
3 x 150 Free - Rotate Faster 50
     #1 = First 50 Faster
     #2 = 2nd 50 Faster
     #3 = Last 50 Faster
3 x 100 Descend 1→3
2 x 75 Kick on Back
1 x 50 Easy

2 x 150 Free - Good Walls
2 x 100 Free - Build
2 x 75 Kick - Choice

1 x 150 Free - DPS
1 x 100 Free - Strong
1 x 100 Easy

2 x 100 Drill / Swim by 50
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
- - - - -
1 x 400 Free - Good Walls!
     4-6 Kicks Off Walls!
4 x 100 Free - Negative Split
Rest :30
2 x 200 Free (pull optional)
Rest :30
8 x 50 Free
1 x 400 Free - Good Walls!
     4-6 Kicks Off Walls!

4 x 50 Kick - Build, Descend
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Kick / Swim by 50
2 x 100 Drill / Swim by 50
4 x 50 Free - DPS
- - - - -
4 x 100 Free - DPS, Good Walls
4 x 25 IMO - Build
4 x 50 IMO - Stroke / Free by 25
1 x 50 Free - Easy
4 x 75 25 Stroke / 50 Free - Build
1 x 50 Free - Easy
4 x 50 Best Stroke - Hold Pace
1 x 50 Free - Easy

Fins:
- 8 x 25 Kick
     Odss = Underwater
     Evens = Kick on Back - Build
- 1 x 50 Free - Easy
- 4 x 50 Choice - Fast in the Black
- 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
- 4 x 25 Swim - Descend 1→4
- Rest :30
- 1 x 100 FAST
- 1 x 100 Easy

- 4 x 25 Kick - Descend 1→4
- Rest :30
- 1 x 100 Kick - FAST
- 1 x 100 Easy

- 4 x 25 Choice - Build
- Rest :30
- 1 x 50 Choice - FAST
- 1 x 50 Easy

- 4 x 25 Choice - Sprint
- Rest :30
- 1 x 50 Choice - All Out Sprint
- 1 x 50 Easy
- - - - -
Cool Down

300 Swim
6 x 50 Choice - Drill / Swim by 25
     Drills: L/R Balance, Single Switch, Triple Switch, Bow & Arrow
6 x 50
     Choice - Descend 1→3
     Free - Descend 4→6
- - - - -
2 x 100 Free - Moderate
1 x 50 Kick - FAST
2 x 50 Easy

4 x 75 Choice - #4 FAST
1 x 50 Kick - FAST
2 x 50 Easy

6 x 50 Choice - Every 3rd FAST
1 x 50 Kick - FAST
2 x 50 Easy

8 x 25 Choice - Evens SPRINT
1 x 50 Kick - FAST
1 x 100 Easy
Rest :30
1 x 100 Choice - Strong
4 x 50 Choice - Drill / Swim
2 x 100 Free - DPS, Smooth
- - - - -
Cool Down

300 Swim
6 x 50 IMO - Drill / Swim by 25
4 x 25 IMO - Kick
2 x 50 Free - DPS
- - - - -
4 x 50 Stroke - DPS
1 x 50 Free - Strong
1 x 100 IM
1 x 50 Easy
Rest :30
3 x 50 Stroke - 200 Pace
2 x 50 Free - Moderate
1 x 100 IM
1 x 50 Easy
Rest :30
2 x 50 Stroke - Tempo
3 x 50 Free - Moderate
1 x 100 IM
1 x 50 Easy
Rest :30
1 x 50 Stroke - Faster
4 x 50 Free - DPS
1 x 100 IM
1 x 50 Easy

6 x 50 Free - Swim / Kick
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick
4 x 50 Free - Build
- - - - -
1 x 200 Free - DPS
1 x 100 Free - Moderate
2 x 50 Free - FAST
1 x 100 Easy

2 x 100 Free - DPS
1 x 100 Free - Strong
4 x 50 Free - FAST
1 x 100 Easy

4 x 50 Free - DPS
1 x 100 Free - Stronger
6 x 50 Free - FAST
1 x 100 Easy

2 x 25 8 UWK then Swim w/ 3 Breaths
2 x 25 6 UWK then Swim w/ 2 Breaths
2 x 25 4 UWK then Swim w/ 1 Breath
2 x 25 Kick on Back
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
- - - - -
Repeat 2x
- 1 x 200 Free - DPS
- 4 x 100 Free - Rotate FAST 25
- 2 x 50 Kick - 25 FAST / 25 Easy
- 4 x 50 Free - Build
- 1 x 50 Free - Easy

9 x 50 Free
     2 Strong, DPS
     1 Easy
1 x 150 Kick / Drill / Swim by 50
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
2 x 50 Kick on Back - FAST in the Black
- - - - -
1 x 600 Free (pull optional)
     100 Moderate / 50 Faster x4
2 x 100 50 Stroke - Strong / 50 Free - DPS
Rest :30

1 x 400 Free (pull optional)
     150 Moderate / 50 Faster x2
4 x 100 50 Stroke - Build / 50 Free - Build
Rest :30

1 x 200 Free - DPS
6 x 100 50 Stroke - DPS / 50 Free - Strong
Rest :30

4 x 50 Free / Kick on Back by 25
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim
4 x 25 Kick - Variable Sprint
4 x 25 Swim - Build
- - - - -
3 x 100 Free - Build, DPS
1 x 100 Easy
2 x 100 Free - FAST
1 x 100 Easy
4 x 50 Kick on Back - Flutter, Strong
Rest :30
1 x 100 Easy

2 x 100 Free - Build, DPS
1 x 100 Easy
1 x 100 Free - FAST
1 x 100 Easy
4 x 50 Kick on Back - Flutter
Rest :30
1 x 100 Easy
Rest 1:00
1 x 100 Free - Fast from Push

4 x 50 Drill / Swim - Smooth
1 x 200 Smooth
- - - - -
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 (75 each Stroke)
6 x 25 Choice - Stroke, Descend 1→3, 4→6
1 x 100 Free - Easy

1 x 200 IM or IM Combo - Build
6 x 25 Free - Descend 1→3, 4→6
1 x 100 Free - Easy

1 x 100 IM - Strong
6 x 25 Choice - Descend 1→3, 4→6
1 x 100 Free - Easy

Repeat 3x
- 2 x 50 Kick - Build
- 2 x 25 Choice - Swim, FAST

- 1 x 50 Easy
- - - - -
Cool Down

300 Swim
2 x 75 Kick / Drill / Swim
4 x 50 Free
8 x 25 0:30
     #1-4 = Build
     #5-8 = Variable Sprint
- - - - -
Repeat 2x
- 3 x 25 Non-Free
- 1 x 75 Free - Build
- 3 x 50 Choice - Hold Time
- 1 x 100 Free - Strong
- 1 x 100 Kick - Build

Repeat 2x - Round 2 w/ Fins
- 4 x 50 Choice - Build
- 4 x 25 Kick - Build
- 4 x 25 Choice - Sprint
- 2 x 25 Kick - Sprint
- 1 x 50 Easy

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

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
2 x 75 Choice - Kick, Build
1 x 200 Free - Pull
2 x 75 Choice - Kick, Fast in the Black
2 x 100 Free - Strong
2 x 75 Kick on Back - Build
1 x 200 Free - Pull
2 x 75 Kick on Back - Fast in the Black
1 x 400 Free - Pull

2 x 100 Balance Drill / Swim by 50
4 x 25 Swim - DPS
1 x 100 Easy
- - - - -
Cool Down

300 Swim
6 x 50
     Odds = Kick / Swim
     Evens = Scull / Swim
4 x 50 Choice - Build
- - - - -
1 x 200 Free - Smooth, Good Walls
6 x 50
     Odds = Non Free - Build
     Evens = Free - DPS

1 x 200 50 Free / 50 Stroke
6 x 50
     Odds = Kick - Build
     Evens = Free - Smooth

1 x 200 Choice - Stroke
6 x 50
     Odds = Free - Build
     Evens = Kick on Back

4 x 50 Free - Strong
4 x 50 Choice - Stroke, Feel Strong

1 x 200 Social Kick
4 x 50 Drill / Swim
- - - - -
Cool Down

300 Swim
4 x 75 Choice - Kick / Drill / Swim by 25
4 x 25 Choice - Variable Sprint
2 x 50 Free - DPS
- - - - -
20 x 25 Specialty
     5 FAST → 1 Easy
     4 FAST → 1 Easy
     3 FAST → 1 Easy
     2 FAST → 1 Easy
     1 FAST → 1 Easy
2 x 50 Free - Smooth
2 x 100 Free - DPS
2 x 50 Specialty - Long
2 x 100 Free - DPS
2 x 50 Specialty - Build
1 x 100 Free - Smooth
Rest :30
1 x 50 Specialty - FAST
1 x 100 Easy

Repeat 2x - w/ Fins
- 2 x 50 Flutter Kick - Build
- 6 x 25 Free - 12.5 UWK / 12.5 Swim
- 1 x 50 Choice - Kick, Build
- 4 x 25 Free - 1 Breath
- - - - -
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 - Rotate 50 Stroke

2 x 100 Kick - Choice
8 x 25 Choice
     Odds = Build
     Evens = FAST

Rest 1:00

4 x 125 IM - Rotate 50 Kick

2 x 100 Free - FAST Legs!
8 x 25 Kick - Variable Sprint x2

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

300 Swim
3 x 100 Stroke - Drill / Swim by 50
4 x 50 Free - DPS
- - - - -
Repeat 4x
- 3 x 50 Choice - Swim
- 4 x 25 Kick - IMO by Round
- 1 x 100 Free
- 1 x 100 Specialty - IMO by Round
- Rest :30

4 x 50 Choice - Drill / Swim
4 x 25 Kick on Back
1 x 100 Free - Easy
- - - - -
Cool Down

300 Swim
2 x 100 Scull / Swim / Drill / Swim
6 x 50 Free - Descend 1→3, 4→6
- - - - -
2 x 250 Swim (pull optional)

5 x 100 Free - Descend 1→3, Hold 4 & 5

10 x 50 Free
     4 Moderate
     4 Faster
     2 Fastest
Rest 1:00

1 x 200 Free - Moderate
2 x 100 Free - Faster
2 x 50 Free - Fastest

4 x 75 Choice - Kick / Drill / Swim
1 x 100 Free - Smooth
- - - - -
Cool Down