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 Rest)

1×100 Fast Free (45s Rest)

2×50 Choice other then free

1×100 Same stroke fast


500 Swim with Padds

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…
OPEN

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…
OPEN

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…
OPEN

Week 29

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

Week 28

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

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…
OPEN
Language »