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Week 47

400 Free 3×200 Swim, decend 2-3 3×200 as 50 Free, 50 other stroke Decend 1-3 8×50 kick with fins 8×25…
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Week 46

600 Warm up 2 Rounds 6×150 (50 Free, 50 Fast choice, 50 Back) 4×50 Decend 1-4 2×400 swim, pads optional…
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Week 45

12×100 Alt Kick, Pull, Swim 3 Rounds (20s Rest between all) 400 Swim (Take time) 2×200 Swim (Times added together…
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Week 44

600 Swim with Padds and Fins 400 Kick with board and Fins 400 Pull with p.buoy 8×50 Swim mixing strokes…
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Week 43

5×100 Swim 2×400 Swim with padds and Fins 4×100 IM, 25 on each stroke 2×200 Kick with Kick board 10×50…
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Week 42

10×100 Free warm-up on 2.00/2.30 2 Rounds 500 Free 3×200 Free Holding same time on 3.30/4.00/4.30 100 Stroke that isn’t…
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Week 41

600 Free Warm up 4 Rounds 2×150 Free pull with padds 1×100 Medley 1×100 Choice stroke that isn’t Free 6×100…
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Week 40

WEEK 40= 40×100 10×100 as (3 Swim, 3 Kink, 3 pull, 1 Swim) 10×100 with fins as (25 easy swim, 50 Fast…
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Week 39

3x(200 Free, 100 Kick, 100 Breast) 8×100 Free, Padds optional 20×50 Mixing strokes. Must do at least two 50s on…
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Week 38

5×100 Warm up Swim 3×100 Kick with Board 2×100 Swim with Padds 100 Easy swim 10×200 Free swim- #3, #6,…
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Week 37

600 Warm up Swim 5 Rounds (Get faster each round) 300 as : 200 Free, 100 Other stroke that isn’t free 5×200…
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Week 35

1000 Warm up, Mix kick, swim and pull 3x (5×100) Free Decend 1-5 to MAX 3×500 Free #1 swim, #2…
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Week 34

700 Swim, 300 Kick 2 Rounds 50 Fly, 2×50 Back, 3×50 Breast, 4×50 Free 200 Free, 150 Breast, 200 Free,…
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Week 33

400 Swim, 100 Kick 20x 50 as (4 Free, 3 Breast, 2 Back, 1 fly) x 2 800 Free with…
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Week 32

3×500 #1 swim, #2 Fins, #3 Padds 8×50, 2 on each stroke 4×200 #1 Free, #2 Im. #3 Breast, #4…
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Week 31

300 Warm up 200 Kick with board 3 Rounds 5×100 Decend 1-5 so #5 is MAX (20 secs rest) 4×50…
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Week 30

Workout 1500 (200 swim/50 kick, repeat)300 Pull (3/5/3 breathing by 100)200 Kick (50 easy/50 FAST, repeat)3×300 swim @ 4:20 (build…
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Week 29

400 switch stroke. Change stroke every 25m 12×25 odd #- build up speed, even# – Start from float and sprint…
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Week 28

400 Kick with board, alt 50 Free, 50 best kick 600 Swim, alt 50 free, 50 back, 50 brst 800…
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Week 27

3 Rounds 100 Free, 100 Choice, 100 IM (25 Fly, Back,Brst,Free) 500 Swim with Padds 4 Rounds 2×50 Free (15s…
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Week 26

600 Free 4×100 Kick, build speed through 100 500 Free 5×100 Pull (P.buoy, padd optional) Increase speed through 100 400…
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Week 25

5×200 Free (1 Stroke=1 Wall Kick after each 50) 10x 100 As (Swim, Kick, Swim, Pull, Swim) x2 20x 50…
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Week 24

800 Swim Warm-up Pyramid SWIM: Swim all distances one after the other with 15 secs rest between 50,100,150,200,250,300,350,400, 400, 350, 300,…
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Week 23

5×200 as Swim, Kick, Swim, Pull, Swim 2-5 Rounds; 100 Free Low Stroke Count 3×50 Kick and Scull 1×50 Low…
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Week 22

22 x 100 as 4 Easy Warm up 4 Kick 2 Swim Faster than Warm up 3 Pull with P.Buoy…
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Week 21

500 Free Warm-up 300 Swim 2×50 Pull w Paddles 2×50 Swim w Paddles 200 swim 4×50 Kick with Board 100…
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Week 20

800 Swim 5×100 Free with Fins and paddles (Send off 1.20, 1.30, 1.40) Should be fast 600 Swim 5×100 free…
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Week 19

400 Warm-up 4 x 400 Swim Decend (45 secs rest) 8 x 50 as far as you can underwater off…
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Week 17

4x (100 Free+ 75 Breast+50 Back+25 Fly (Non-Stop with 45 rest between)) 400 swim (30 Rest) 2×100 kick (15 Rest)…
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Week 16

5 x 100 free 30 rest 40 x 25 – 10 swim, 10 kick, 20 swim with every 4th low…
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Week 15

5×100 choice 3 Rounds100 kick3×100 swim on a relaxed send off ie.2.00, 2.10, 2.15 8×125 swim with paddles on the…
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Week 14

14×100 free on a constant relaxed send off you can manage. Ie. 1.45… 2.00… 2.15 600 pull with padd+pull buoy…
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Week 13

500 Warm-up 4×100 Kick with board (20 rest) 4×100 Stream Linned Kick with fins (20 Rest) 200 Easy Swim 2-4…
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Week 12

Group 1: 400 Swim 10 x 25 Kick rest :10 6 x 25 Drill rest :10 6 x 50 Fartlek…
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Week 11

400 warm-up 500 swim 4×75 kick 400 swim 4×75 pull with paddles 300 swim 4×100 rolling medley (fins if you…
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Week 10

300 Warm-up 5×100 Free at 30secs rest 2-4 Rounds 200 with paddles 75 Stoke other than free 25 little breath…
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Week 9

400 Warm up 3-4 Rounds 200 Free (Desc through rounds) (30 Rest) 4x100 Free desc 1-4 (1.45, 1.55. 2.05) 400…
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Week 8

300 Free 6x150 Swim with Padds and Fins 200 Back 4x100 Dol kick on back with Fins 100 Breast 8x50…
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Week 7

600 Free swim 200 Kick 200 Medley 3-5 Rounds 3x100 Free Desc 1-3 4x50 @ under half fastest 100 time…
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Week 6

300 Swim, 200 pull, 100 Kick 400 Fast for time 10x100 @ 1/4 of above 400 time or faster. (1.40,…
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Week 5

15x100 Alt between Swim, Kick, Swim, Pull 2-4 Rounds 200 Swim 4x50 Decend (Pick own sendoff) 100 easy 400 Swim…
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Week 4

300 Swim, 200 Kick, 100 Swim, 300 Pull 40x50 1-10 Free on 1.00,1.10,1.15 11-20 Free 10 Secs faster send off…
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Week 3

4x(10x50) #1 Free, #2 Other Stroke, #3 Free, #4 Alt Free and fly 2x500 Swim with Padds 8-10 100s alt…
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Week 2

4 Rounds 300 Free 200 Kick with Fins 100 IM order 600 Swim with Padds and Fins, long smooth strokes…
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Week 1

4 Rounds 300 Free 2x125 Build Speed 4x75 Kick with Fins 50 MAX swim 90 Secs Rest
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Week 53

200 Swim, 200 Kick 3 Rounds 4x150 as 100 Free, 50 Stroke 4x50 IM order 4x25 FAST 400 Easy
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Week 51

5x200 Swim 4x100 Kick 600 Swim with Padds 20x50 3 Easy, 1 Fast 400 Swim Down
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Week 50

4x150 10 Rest 16x25 Im order 5 rest 2x400 Swim Free 8x50 Choice, 1 fast, 3 easy 2x300 Swim with…
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Week 49

400 Free 8x25 odds Kick, Evens Swim 20 rest 3x100 Swim with fins, low breath count on last 25m. 30…
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Week 48

400 Swim 3 Rounds 25 Free- 50 Breast-25 Free-75 Back-200 Free-75 Back-25 Free-50 Breast-25 Free 8x100 Swim with Padds 400…
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Week 47

400 Free 3x200 Swim, decend 2-3 3x200 as 50 Free, 50 other stroke Decend 1-3 8x50 kick with fins 8x25…
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Week 46

600 Warm up 2 Rounds 6x150 (50 Free, 50 Fast choice, 50 Back) 4x50 Decend 1-4 2x400 swim, pads optional…
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