300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim by 25
- - - - -
Repeat 3x
- 3 x 50 Swim* - Descend 1→2, #3 FAST
- 3 x 50 Free - JMI (Just Make It)
- 3 x 50 Swim* - BLAST
- 1 x 50 Free - Smooth
- 1 x 200 Choice
     50 Kick on Back / 100 Swim / 50 Kick on Back
*Round 1 - Swim = Choice*
*Round 2 - Swim = Free*
*Round 3 - Swim = Choice*

4 x 50 Choice - Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Free - DPS, 6 Fly Kicks Each Wall
4 x 50 Free - Drill / Swim
2 x 50 Kick on Back
- - - - -
Repeat 4x
- 1 x 200 Free - DPS
- 1 x 150 Free - Build
- 1 x 50 Kick on Back - FAST
- Rest :30

Repeat 2x
- 1 x 100 Free - Build
- 1 x 50 Kick - FAST
- 1 x 50 Free - Faster
- 1 x 100 Choice - Smooth

2 x 100 Choice - 50 Kick / 50 Swim, All Smooth
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim / Kick / Swim by 25
6 x 50 Free - Descend 1→3, 4→6
- - - - -
2 x 100 Free (pull optional)
2 x 50 Free - Build
2 x 150 Free - Build
4 x 50 Free - Faster
2 x 100 Free - DPS, Moderate
6 x 50 Free - Faster
1 x 100 Easy
Rest :30
1 x 200 Free - Strong
1 x 100 Easy

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

300 Swim
4 x 50 IMO - Drill / Swim by 25
4 x 50 Swim - DPS
- - - - -
8 x 50 Speed Play
     Build
     Fast Breakout & Finish
     FAST
     25 Fast / 25 Easy

1 x 50 Easy

Firecracker 50’s!
4 x 50 Off the Blocks - 100 or 50 of Each Stroke, Race
- - - - -
Cool Down

No Practice - High water temperature

300 Swim
6 x 50 IMO - No Free
4 x 50 Free - Descend 1→4
- - - - -
Repeat 4x: Set Notes: PERFECT DETAILS!!! - Walls, Underwater, Strokes, Breathing
- 4 x 50 IMO by Round - Descend 1→3, #4 = FAST
- Rest :30
- 1 x 200 IM - Build Each 50!
- 1 x 50 Kick on Back - BLAST LEGS!
- 1 x 50 Free - Smooth
- Rest :30

4 x 50 Choice - Perfect
- - - - -
Cool Down

300 Swim
2 x 100 Back or Free - 50 Kick / 25 Drill / 25 Swim
2 x 100 Breast or Fly - 50 Kick / 25 Drill / 25 Swim
2 x 50 Free - DPS
- - - - -
8 x 50 25 Stroke - DPS / 25 Free - Smooth
4 x 100 50 Stroke - Strong / 50 Free - Smooth
2 x 200 100 Stroke - Stronger / 100 Free - Smooth

Repeat 2x
- 2 x 100 50 Swim / 50 Kick on Back - FAST
- 6 x 50 Swim
     2 Stroke - FAST
     1 Free - Easy

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

300 Swim
2 x 100 Free - Drill / Swim by 50
2 x 50 Kick - Build
4 x 50 Free - DPS
- - - - -
1 x 100 Free
6 x 50 Free - Just Make the Interval
1 x 200 Free
4 x 50 Free - Faster
1 x 300 Free
2 x 50 Free - Faster
1 x 400 Free
1 x 50 Free - Know Time
1 x 50 Free - Smooth
Rest :30
6 x 50 Free
1 x 100 Free - Strong
4 x 50 Free
1 x 200 Free - Know Time
- - - - -
Cool Down

300 Swim
3 x 100 25 Kick / 25 Drill / 50 Swim
     Drills: L/R Balance, Single Switch, Triple Switch
4 x 50 Free - DPS
- - - - -
1 x 400 Free - DPS
2 x 50 Kick - Build
4 x 50 Free - Faster
1 x 100 Easy
Rest :30

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

1 x 100 Free - Build
2 x 50 Kick - Build
1 x 50 Free - Faster
1 x 150 Easy

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

300 Swim
1 x 200 Kick / Swim by 50
6 x 50
     Odds = Free - 25 Drill / 25 Swim
     Evens = Choice - 25 Scull / 25 Swim
- - - - -
1 x 200 Free - DPS
8 x 50
     Odds = No Free - DPS
     Evens = Free - Smooth

2 x 150 Free - Build
6 x 50
     Odds = Kick - Build
     Evens = IMO - No Free

3 x 100 Free - Descend 1→3
4 x 50 Choice - Stroke, Variable Sprint
1 x 50 Free - Smooth

1 x 100 Choice - Stroke, Best Effort

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

300 Swim
6 x 50 Swim - Descend 1→3, 4→6
1 x 200 Kick Around the World (Back, R Side, Belly, L Side)
- - - - -
8 x 50 Choice
     1 Build → 2 FAST → 1 Free - Smooth
5 x 100 Free
Rest :30
8 x 25 Stroke
     Odds = 15m BLAST
     Evens = Build to TSF
Rest :30
6 x 50 Choice
     2 FAST → 1 Free - Smooth
4 x 150 Free
Rest :30
8 x 25 Stroke - All BLAST

2 x 100 Free / Back by 50
- - - - -
Cool Down

300 Swim
6 x 50 IMO - Drill / Swim by 50, No Free
     Fly: Body Dolphin w/ scull (press chest down)
     Back: Triple Switch (balance drill / 3 strokes / balance drill)
     Breast: 1 Pull → 2 Kicks (keep hips up)
4 x 50 Free - Descend 1→4
- - - - -
Repeat 4x
- 2 x 50 Free - Build
- 2 x 50 Stroke - Build, IMO by Round
- 2 x 50 Free - Fast in the Black
- 2 x 50 Kick - IMO by Round
- 1 x 50 Easy

1 x 200 IM - Best Effort
1 x 200 Smooth
- - - - -
Cool Down

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

6 x 50 3 Stroke / 1 Free / 2 Stroke - FAST
2 x 100 Stroke - Kick / Swim by 50
2 x 50 Free - 1 Build / 1 Easy
Rest :30

6 x 50 2 Stroke / 1 Free / 3 Stroke - FAST
1 x 100 Stroke - Kick / Swim by 50
2 x 50 Free - 1 Build / 1 Easy

4 x 50 Free - Smooth
- - - - -
Cool Down

300 Swim
6 x 50 Drill
     2 - L/R Balance
     2 - Triple Switch (6 Kick / 3 Strokes)
     2 - Underwater Switch
4 x 50 Free - DPS
- - - - -
3 x 200 Free - Moderate
1 x 100 Free - Build
2 x 50 Flutter Kick on Back
2 x 50 Free - Strong
1 x 100 Easy

2 x 200 Free - Moderate
2 x 100 Free - Build
2 x 50 Choice - Kick on Back
2 x 50 Free - Strong
1 x 100 Easy

4 x 50 Kick / Swim by 25
1 x 100 Free - Smooth
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim / Kick / Swim by 50
2 x 100 Free - DPS
2 x 50 Kick - Strong
- - - - -
1 x 300 Free (pull optional)
2 x 50 Kick - Build

2 x 150 Free - DPS
2 x 50 Kick - Fast in the Black

3 x 100 Free - Descend 1→3
2 x 50 Kick - Faster

6 x 50
     Odds = Faster
     Evens = Smooth
2 x 50 Kick - Fastest
1 x 100 Choice - Smooth

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

300 Swim
4 x 50 Drill / Swim by 25
2 x 50 Kick
4 x 50 Swim - Build
- - - - -
1 x 200 Free (pull optional)
3 x 100 Free - Descend 1→3
4 x 25 Choice - Build
1 x 100 Easy
Rest :30
1 x 200 Free (pull optional)
3 x 100 Stroke / Free by 50
4 x 25 Kick - FAST
1 x 100 Easy
Rest :30
14 x 25 Choice
     1 FAST → 1 Easy
     2 FAST → 1 Easy
     3 FAST → 1 Easy
     4 FAST → 1 Easy

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

300 Swim
2 x 100 Drill / Swim by 50
2 x 100 Kick / Swim by 50
4 x 50 Choice - Build
- - - - -
12 x 50 Free - Every 3rd FAST
1 x 100 Easy

6 x 50
     Odds = Free - Build
     Evens = Stroke - Fast / Easy by 25
1 x 100 Easy

4 x 50 Choice - Descend 1→4
1 x 100 Free - Easy

6 x 50 Sub Kick / Super Stroke
     8 Kicks → 2 FAST Strokes
     6 Kicks → 3 FAST Strokes
     4 Kicks → 4 FAST Strokes

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

300 Swim
2 x 100 Back or Free - Drill / Swim by 50
2 x 100 Breast or Fly - Drill / Swim by 50
1 x 100 IM - Kick
2 x 50 Free - DPS
- - - - -
4 x 100 Free - DPS
Rest :30
4 x 50 IMO - 25 Stroke / 25 Kick
4 x 50 IMO - 25 Stroke / 25 Free
4 x 100 IMO - 50 Stroke / 50 Free
Rest :30
1 x 200 IM or IM Combo
1 x 100 Free - DPS

4 x 50 Kick on Back - w/ Fins
4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
3 x 100 IMO - Drill / Swim by 50
4 x 50 Free - DPS
- - - - -
Repeat 3x
- 3 x 50 Choice - Swim, Build
- 1 x 50 Kick - FAST
- 1 x 100 Free - Smooth
- 1 x 100 Stroke - Strong
- 1 x 100 Free - Smooth

4 x 50 Kick - Variable Sprint
2 x 50 Free - DPS
1 x 100 Choice - Smooth
- - - - -
Cool Down

300 Swim
4 x 50 Free - DPS, 6 Fly Kicks off each Wall
4 x 50 Free - Drill / Swim
- - - - -
1 x 300 Free - Descend by 100
3 x 100 Free - Faster
6 x 50 Free - Fastest

1 x 200 Free - Descend by 50
2 x 100 Free - Faster
4 x 50 Free - Fastest

1 x 100 Free - Descend by 25
4 x 50 Free - Faster
2 x 50 Free - Fastest

1 x 100 Easy
- - - - -
Cool Down