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 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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