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 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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Week 40

WEEK 40= 40×100 10×100 as (3 Swim, 3 Kink, 3 pull, 1 Swim) 10×100 with fins as (25 easy swim, 50 Fast…
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Week 39

3x(200 Free, 100 Kick, 100 Breast) 8×100 Free, Padds optional 20×50 Mixing strokes. Must do at least two 50s on…
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Week 38

5×100 Warm up Swim 3×100 Kick with Board 2×100 Swim with Padds 100 Easy swim 10×200 Free swim- #3, #6,…
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Week 37

600 Warm up Swim 5 Rounds (Get faster each round) 300 as : 200 Free, 100 Other stroke that isn’t free 5×200…
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Week 35

1000 Warm up, Mix kick, swim and pull 3x (5×100) Free Decend 1-5 to MAX 3×500 Free #1 swim, #2…
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