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 swim FAST


2×500 swim with padds


400 Easy swim

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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Week 41

600 Free Warm up 4 Rounds 2×150 Free pull with padds 1×100 Medley 1×100 Choice stroke that isn’t Free 6×100…
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