Week 29

400 switch stroke. Change stroke every 25m

12×25 odd #- build up speed, even# – Start from float and sprint first 4 strokes


2 Rounds

4×100 Im

4×50 25m fast, 25 easy

4×125 Im, (Same as 100IM with extra 25 free at the end)

4×75 50m fast, 25 easy


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…
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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 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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