Week 30

Workout 1
500 (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 to FAST)
50 easy/recovery kick w/:30 rest
4×200 pull @ 2:50 (build to FAST!)
50 easy/recovery kick w/:30 rest
5×100 swim @ 1:25 (build to FAST!)
50 easy/recovery kick w/:30 rest
8×50 pull @ :45 (all strong effort)
50 easy/recovery kick w/:30 rest
300 cool down (50 non-free/100 free, repeat)
*4100 total*

Workout 2
500 (200 swim/50 kick, repeat)
300 Pull (3/5/3 breathing pattern by 100)
100 Kick (50 easy/50 FAST)
2×300 swim @ 5:45 (build to FAST)
50 easy/recovery kick w/:30 rest
3×200 pull @ 3:50 (build to FAST!)
50 easy/recovery kick w/:30 rest
4×100 swim @ 1:55 (build to FAST!)
50 easy/recovery kick w/:30 rest
6×50 pull @ :55 (all strong effort)
50 easy/recovery kick w/:30 rest
300 cool down (50 non-free/100 free, repeat)
*3300 total*

Workout 3
400 (150 swim/50 kick, repeat)
200 Pull (3/5/3/5 breathing pattern by 50)
100 Kick (50 easy/50 FAST)
2×300 swim w/:45 rest (build to FAST)
50 easy/recovery kick w/:30 rest
2×200 pull w/:30 rest (build to FAST!)
50 easy/recovery kick w/:30 rest
3×100 swim w/:20 rest (build to FAST!)
300 cool down (50 non-free/100 free, repeat)
*2400 total*

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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