4x(10×50)

#1 Free, #2 Other Stroke, #3 Free, #4 Alt Free and fly


2×500 Swim with Padds


8-10 100s alt Kick, Swim, Pull

Week 7

600 Free swim 200 Kick 200 Medley 3-5 Rounds 3x100 Free Desc 1-3 4x50 @ under half fastest 100 time…
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Week 6

300 Swim, 200 pull, 100 Kick 400 Fast for time 10x100 @ 1/4 of above 400 time or faster. (1.40,…
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Week 5

15x100 Alt between Swim, Kick, Swim, Pull 2-4 Rounds 200 Swim 4x50 Decend (Pick own sendoff) 100 easy 400 Swim…
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Week 4

300 Swim, 200 Kick, 100 Swim, 300 Pull 40x50 1-10 Free on 1.00,1.10,1.15 11-20 Free 10 Secs faster send off…
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Week 2

4 Rounds 300 Free 200 Kick with Fins 100 IM order 600 Swim with Padds and Fins, long smooth strokes…
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Week 1

4 Rounds 300 Free 2x125 Build Speed 4x75 Kick with Fins 50 MAX swim 90 Secs Rest
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