Advanced:

400 Swim + 200 Pull + 100 Kick
4×75 w/20s rest (Kick/Drill/Build by 25)
8×50 start 1:00 (25 FAST!/25 easy)
400 Pull (3/5 breathing pattern by 100)
20×50 start :50/1:10 (1 FAST/1easy/2 FAST/1easy/3FAST/1easy/etc)
400 pull (3/7 breathing pattern by 50)
200 Cool Down

Novice:

300 Swim + 200 Pull + 100 Kick
4×75 w/20s rest (Kick/Drill/Build by 25)
6×50 w/15s rest (25 FAST!/25 easy)
400 Pull (3/5 breathing pattern by 100)
10×50 w/15s rest (1 FAST/1easy/repeat)
200 pull (3/7 breathing pattern by 50)
200 Cool Down

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…
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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…
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Week 45

12×100 Alt Kick, Pull, Swim 3 Rounds (20s Rest between all) 400 Swim (Take time) 2×200 Swim (Times added together…
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Week 44

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