Week 5: January 29 – February 4

Group 1:

300 Swim

4 x 100 Drill/Swim/Kick/Swim by 25

6 x 50 Swim Desc 1-3 start 1:10

4 x [5 x 50 + 10 x 25 + 100]

50 – Target pace + 3 sec start 1:10

25 – Fast pace start :25

100 – Easy Swim start 2:30

6 x 100 Pull Rest :10

4 x 100 Kick Rest :15

200 Easy

Group 2:

300 Swim

4 x 100 Drill/Swim/Kick/Swim by 25

4 x 50 Swim Desc 1-3 start 1:15

3 x [4 x 50 + 8 x 25 + 100]

50 – Target pace + 3 sec start 1:15

25 – Fast pace start :35

100 – Easy Swim start 2:30

6 x 100 Pull Rest :10

4 x 100 Kick Rest :15

200 Easy

Group 3:

200 Swim

4 x 75 Kick/Drill/Swim by 25

6 x 25 Swim Desc 1-3 start :40

2 x [3 x 50 + 6 x 25 + 50]

50 – Target pace + 3 sec start 1:20

25 – Fast pace start :45

50 – Easy Swim start 2:00

6 x 75 Pull Rest :10

6 x 50 Kick Rest :15

200 Easy

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 30

Workout 1500 (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…
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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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