Warm-up

200 Swim w/fins
100 Single arm swim
200 Medley alternating 50 kick/50 swim
100 3 stroke switch

Advanced:

20 x 25 Swim (3 x fast st :30 + 1 x easy st :45)
100 Recovery
400 Neg split swim
100 Recovery
20 x 25 Swim w/fins (3 x fast st :25 + 1 x easy st :40)
100 Recovery
12 x 50 Pull – no paddles (2 x fast, rest :15 + 1 x easy, rest :20)
300 Kick/Swim

Intermediate:

16 x 25 Swim (3 x fast st :40 + 1 x easy st :55)
100 Recovery
300 Neg split swim
100 Recovery
16 x 25 Swim w/fins (3 x fast st :35 + 1 x easy st :50)
100 Recovery
9 x 50 Pull – no paddles (2 x fast, rest :20 + 1 x easy, rest :20)
300 Kick/Swim

Novice:

12 x 25 Swim (3 x fast, rest :15 + 1 x easy, rest :20)
100 Recovery
200 Neg split swim
100 Recovery
12 x 25 Swim w/fins (3 x fast, rest :15 + 1 x easy, rest :20)
100 Recovery
6 x 50 Pull – no paddles (2 x fast, rest :20 + 1 x easy, rest :20)
300 Kick/Swim

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…
OPEN

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…
OPEN

Week 45

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

Week 44

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

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…
OPEN

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…
OPEN
Language »