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 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 29

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