Week 11

Week 11: March 12 – 18

400 warm-up
500 swim
4×75 kick
400 swim
4×75 pull with paddles
300 swim
4×100 rolling medley (fins if you want)
200 swim
4x 100 free descend 1-4 last 100 FAST as possible
Swim down as needed

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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