Week 52

5×100 Free Swim


6×75 Mix stroke swim (No Free)


4×200 Swim with Padds and Fins (Long Easy Strokes)


2×500 as 100 Swim, 100 Kick and Scull, 100 Swim, 100 Kick and Scull, 100 Swim


400 Swim Down

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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Week 34

700 Swim, 300 Kick 2 Rounds 50 Fly, 2×50 Back, 3×50 Breast, 4×50 Free 200 Free, 150 Breast, 200 Free,…
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Week 33

400 Swim, 100 Kick 20x 50 as (4 Free, 3 Breast, 2 Back, 1 fly) x 2 800 Free with…
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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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