Week 4: January 22 – January 28

Advanced
1 x 500 Warm-up
4 x 50 Kick rest 15 sec
4 x 50 Drill rest 10 sec
4 x 50 Swim rest 5 sec
4 x 100 Swim desc 1-4 rest 10-15 sec
2 x 150 rest 30 sec (3/5/7 breathing pattern by 50)
5 x 200 w/ fins (50 dolphin kick on back + 150 swim) rest 15 sec
1 x 100 Cool down

Novice
1 x 200 Warm-up
2 x 50 Kick rest 15 sec
2 x 50 Drill rest 10 sec
2 x 50 Swim rest 5 sec
6 x 50 Swim desc 1-3 rest 10-15 sec
6 x 25 rest 20 sec (4-3-2 breath per 25)
3 x 200 w/ fins (50 dolphin kick on back + 150 swim) rest 15 sec
1 x 100 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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