Advanced

400 Swim
8 x 50 Kick/Swim + Drill/Swim
4 x75 Kick 1-4, rest 15-20 sec
3 x [
400 Pull Count strokes
8 x 25 Desc 1-4, 5-8 Count strokes, rest 10 sec
]
8 x 50 Swim 25 Easy + 5 sec + 25 Fast, rest 30 sec
6 x 75 Desc 1-3, 4-6, rest 15 sec
400 Swim – Repeat 50 FR + 50 Choice

Novice

300 Swim
6 x 50 Kick/Swim + Drill/Swim
4 x75 Kick 1-4, rest 15-20 sec
2 x [
300 Pull Count strokes
6 x 25 Desc 1-4, 5-8 Count strokes, rest 10 sec
]
4 x 50 Swim 25 Easy + 5 sec + 25 Fast, rest 30 sec
4 x 75 Desc 1-3, 4-6, rest 15 sec
300 Swim – Repeat 50 FR + 50 Choice

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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